Saturday 4/29/17 Workout

600 choice warm up

600/600

 Drill Set

8X50 
25 drill/25 swim
1) Fly = 3 right arm, 3 left arm, 3 both arms
2) Backstroke = Hand Switch Drill : During the recovery stop your hand above your body and switching your hand position from thumb forward to pinky forward at least 2 times and then continue with recovery

3) Breast = Narrow, Medium, Wide Drill:  While swimming full stoke breaststroke, set your arms for the pull that is in a narrow position and then gradually make it wider until it is as wide as possible.  Choose the position that works best for you.  (teaches the correct width of the arm action)

4) Freestyle = Catch up with finger drag drill

 200 free stretch out

 600/1200

 Main Set:

100-IM :40 rest
75-(25 Fly/25 Bk/25 Br) :30 rest
50-(25 Fly/25 Bk) :20 rest
25-(25 Fly) :10 rest

4X50 
25 fast Fly
25 recovery
:15 rest
100 easy

100-IM :40 rest
75-(25 Bk/25 Br/25 Fr) :30 r
50-(25 Bk/25 Br) :20 rest
25-(25 Bk) :10 rest

4X50 
25 fast Back
25 recovery
:15 rest
100 easy

100-IM :40 rest
75-(25 Br/25 Fr/25 Fly) :30 r
50-(25 Br/25 Fr) :20 rest
25-(25 Br) :10 rest

4X50 
25 fast Breast
25 recovery
:15 rest

100 easy

100-IM :40 rest
75-(25 Fr/25 Fly/25 Bk) :30 r
50-(25 Fr/25 Fly) :20 rest
25-(25 Fr) :10 rest

4X50 
25 fast Free
25 recovery
:15 rest

100 easy

 2200/3200

 Extra Credit

8 X 50 repeat drills from warm up set

400/3600

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