Coach Jody
Max Meters Recovery
Warm up
4 X 50 Drill on 10 seconds rest
#1 - Right Arm/Left Arm, #2 - Six Kicks, #3 - Catch-up, #4 - Good streamline & turns
200
Set #1
- 1000 Swim (straight swim with the following breathing patterns)
200 your choice
200 breathing every 3rd
100 breathing every 3rd & 100 breathing every 5th
50 each of breathing every 3rd, 5th & 7th (twice through - total 6 - 50's)
25 each of breathing every 3rd, 5th, 7th & 9th
Regroup
200 Kick
1200/1400
Set #2
- 3 X 400 Pull on +30
2 X 100 Kick on 10 seconds rest
1400/2800
Set #3
- 4 X 200 Swim on +30 (at least half of each 200 is non-free)
4 X 50 Kick on 10 seconds rest
1000/3800