Tuesday 1/22/2019

Theme: You really CAN swim 100 fly (and back and breast)!!

Warm-up

  •  100 Freestyle – Stretch out!
  •  6 x 25 Breatstroke (odds Drill, evens Swim)
  •  6 x 25 Backstroke (odds drill, evens swim)
  •  6 x 25 Fly (odds drill, evens swim)
  • 100 Freestyle – Stretch out!

Main Set

  •  Round 1 : Fly
    •  4 x 25 Kick (fly kick) FAST  – 20s Rest Interval
    •  100 IM + 25
    •  50 FL/25 Breast/25 Free + 25
    •  75 FL/ 25 Free + 25
    •  100 FL +25 (YES YOU CAN!)
  •  Round 2 : Backstroke
    •  4 x 25 Kick (backstroke kick) FAST  – 20s Rest Interval
    •  100 IM + 25
    •  25 FL/50 Back/25 Free + 25
    •  25 FL/ 75 Back + 25
    •  100 Back +25 (YES YOU CAN!)
  •  Round 3: Breastroke
    •  4 x 25 Kick (breast kick) FAST  – 20s Rest Interval
    •  100 IM + 25
    •  25 FL/25 Back/ 50 Breast + 25
    •  25 Breast/ 25 Back/ 50 Breast + 25
    •  100 Breast +25 (YES YOU CAN!)
  •  Round 4: IM
    •  4 x 25 Kick (IM order) FAST – 20s Rest Interval
    •  4 x 100 IM + 25

Dessert

  •  8 x 50  fast/ez, ez/fast, all easy, all fast x 2  + 20

 

 

 

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