Saturday 7/22/17 Workout

“It’s not always about a hard workout.  Do yourself a favor and think about your swimming!”

600 choice warm up

600/600

warm up set

200 free: focus even lengths throw in a pause in your stroke and see if you are pushing back on the water rather than down or sideways

200 IM: focus on drilling your weak stroke(s) and swimming your best

200 free: focus on building your 100s to get your heart rate up and wake yourself up

600/1200

main set

4X50 fly: focus on the t-press get rid of the “old school” super dolphin style

200 free: focus on swimming downhill

100 IM: focus work the fly

50 easy

4X50 back: focus on the catch

200 free: focus on feeling the water through the stroke are you really catching and holding it

100 IM: focus work the back

50 easy

4X50 breast: focus on finishing your kick with a squeeze rather than peter out

200 free: focus on timing your 6 beat kick so you have a down kick on the same side and at the same time as your hand finishes your stroke

100 IM: focus work the breast

50 easy

4X50 free: focus let your core drive your stroke

200 free: focus smooth acceleration through your pull get rid of the one speed pull

100 IM: focus work the free

50 easy

2200/3400

hungry for more

400 IM or 4X100 IM mash up (one 100 IM after another without breaks) or 400 free open water style (no walls and practice sighting)

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