Coaches Chris and Laura
Warm up
600 choice
(600/600)
Drill
- 5x100
#1 swim freestyle, decreasing stroke count by 1 stroke on each 25
#2 50 kick/50 swim max DPS
#3 swim nonfree max DPS
#4 50 kick/50 swim max DPS
#5 swim freestyle, breathing every 3rd stroke on the odd 25s and every 5th stroke on the even 25s
(500/1100)
Main
- Grab some fins for today's set. We are going to do some kicking with fins, but we're looking for a slightly different approach to swimming some distance today. For instance, if you normally grab your pulling gear on distance days, try using fins or an inner tube around your ankles instead. The kicking will be a bit of a push, but you should have plenty of interval to try something a little off your beaten path on the swims.
1x500 free on cruise+15 sec
4x50 kick with fins on cruise+15 sec
2x400 on cruise+15 sec
#1 at the same pace of your 500
#2 a little bit faster
4x50 kick with fins on cruise+15 sec
3x300 on cruise+15 sec
#1 at the same pace of your 500
#2 at the same pace as your second 400
#3 a little bit faster
(2600/3700)
Last set
- 1x200 swim or drill
(200/3900)