Warm Up
600 Choice
600/600
Drill Set
4X50 25 Drill/ 25 Swim
Focus on feeling the water
Hand Drills:
Pointer finger only rest of fingers closed
OK sign
Horns (thumb and pinky only)
Piano (move fingers like playing piano while pulling)
Keep focusing on feeling the water
200 Swim
2X100 IM Drill
600/1200
Main Set
3 Times Through
250 Free
200 IM
150 = 100 Kick + 50 Swim
Pick which of the 3 you want to work hold steady on the others.
Quick regroup between parts.
1800/3000
Main Set Part 2
3 Times Through
300 Free
50 Stroke
Choose what you want to work either….
Work the Free = Recover the 50
Work the 50 = Stretch out the 300
Touch and go sendoffs = either touch and go from a fast 300 into an easy 50 or rolling from a stretch out 300 to your fast 50
1050/4050
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