Friday 3/3/2017

Warm-up

  • 200 – every 3rd length uptempo
  • 100 kick (fins ok)
  • 100 distance per stroke
  • 8 x 25 glide drill (take a stroke, glide for 3 count, stroke, glide, stroke, glide… try to feel the water and find that spot that lets you move through the water easily)

Main Set
3 Rounds: try to establish a stroke count per 50 and hold it

  • 3 x 50 + 30  (first 50 medium, second fast, third fastest)
  • 2 x 25 EZ

3 Rounds: work on driving hard into and out of the walls

  • 2 x 75 + 40 (first fast-ish, second FAST)
  • 2 x 25 EZ

2 Rounds: sprint kicking (fins recommended)

  • 2 x 100 :RI 30  (sprint kick!)
  • 2 x 25 EZ

Dessert

  • 50 easy/fast
  • 50 fast/easy
  • 50 easy
  • 50 fast
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