“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)