Friday, December 16

Warmup: 10 minute easy swim/drill on you own

Drill Set:

• 4×50 freestyle drill
  • kick on your side 25R/25L
  • 6 kick (6-8 kicks per stroke on each side)
  • gallop drill
  • DPS
• 4×50 non-free
  • backstroke: same pattern as above
  • Br/Fl
  • kick
  • 3 kicks. one pull
  • br: dolphin breast; fly: R arm, L arm, both arms
  • DPS

Main Set:

2 times through:

• 3×25 FAST kick w 10 sec rest // 1×25 FAST swim
• 2×25 FAST kick w 10 sec rest // 1×50 FAST swim
• 1×25 FAST kick w 10 sec rest // 1×75 FAST swim
• 100 FAST swim

50-100 easy after each fast swim

5×100 +5, +10, c, +5, +10