Friday, 6/16/2017

Warm-up

  • 8 x 25 : work on streamlines off of each wall
  • 2 x 100 : build slow to fast
  • 4 x 50 :
    • odds freestyle with dolphin kick – work on stroke extension and rotation
    • evens swim down, kick back

Main Set : 10 x 100 on 3 minutes

  • First 100 : SPRINT
  • Second 100 : SPRINT
  • Third 100 : SPRINT
  • Fourth 100 : SPRINT  – You can Do IT!
  • Fifth 100 : KICK FAST with FINS (Mental break)
  • Sixth 100: KICK FAST with FINS (Mental break)
  • Seventh 100: SPRINT (take off gear)
  • Eighth 100: SPRINT
  • Ninth 100 : EZ (take a break!)
  • Number 10: ROCKET (sprint with fins and paddles – be a rocket)

Cool Down

  • 4 x 25 – recover, good streamlines
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