Feb 04, 2012

Garret

Warm Up
500 Freestyle

16×50 (Pull 50-Kick 50-Swim Easy 50-Build 50)
1-4: Fly: One Arm Pull, 3x each arm; concentrate on catch
5-8: Back: One Arm Pull; 3x each arm; concentrate on catch
9-12: Breast: Concentrate on reaching out & extended glide
13-16: Free: One Arm Pull; 3x each arm; concentrate on catch

Main Set
50 Kick on your back
3×100 Stroke Descending (same stroke; no free)
L1: 2:00/L2:2:10/L3: 2:20/L4:2:30 or at least 15 sec rest
3×150 Easy Free-Strong Stroke (IM Order)-Easy Free by 50
(15 sec R.I.)
300 IM Order Drill by 50 (No Free)
3×150 Hard Free-Easy Stroke (IM Order)-Hard Free by 50
(15 sec R.I.)
3×100 Stroke Ascending (Different stroke than above; same time intervals)
50 Kick on your back

6×50 Freestyle
1st 50 -Hands free freestyle rotation drill
During the above drill your arms should rest at your side and your head should remain straight; turn with your core until your shoulder breaks the surface of the water. When you need to breathe, turn further until your mouth breaks the water.

2nd 50 – Every 5th stroke, extend your arm and turn on your side for a six-beat kick.

3rd 50 – Normal Freestyle
Repeat Above

400 Freestyle, increasing pace by each 100

Cool Down
100 Choice

Total: 4000 meters

Feb 02, 2012

Laura

Jan 31, 2012

YZM

Jan 28, 2012

Bryan

Jan 26, 2012

Barb