Working turns and finishes with Chris and Kate
4×125 in reverse IM order (50 kick/50 drill/25 swim)
Drill for Fly, Back and Free: Single Arm drill. Focus on setting the high elbow catch.
Drill for Breast: 1 pull/2 kicks. Focus on pressing into the streamline out front.
There are no intervals today. Take 10-15 seconds after everything, and emphasize good technique. Everything is at a moderate pace. Focus on getting into and out the walls, whether it’s a turn or finish, including 2 hand touches on Breast and Fly, and finishing on your back for Backstroke.
4×25, one each stroke. Legal finishes.
1×200 Free, breathing every 3rd stroke
4×50, Legal turns and finishes
#1 25 fly/25 back
#2 25 back/25 breast
#3 25 breast/25 free
#4 25 free/25 fly
2×100 Free, breathing 2 strokes Left side/2 strokes Right side
4×75 rotating IM. Legal turns and finishes.
4×50 Free, breathing 25 on left side/25 on the right side
4×100 IM. Legal turns and finishes.
#1 breathe every 3rd stroke
#2 breathe every 5th stroke
#3 breathe every 7th stroke
#4 breathe every 9th stroke
Repeat pattern on #5-8
1×300 (50 kick/50 choice)