Warmup: 700
400 (100 FR drill / 100 IM swim)
6 x 50 FR w/fins
#1: left arm extended, right arm at side, breathe to right
#2: right arm extended, left arm at side, breathe to left
Focus on turning your head to breathe not rolling to breathe, only roll enough for shoulder to break the surface completely on breath side.
#3: left arm pull, right arm at side, breathe to right
#4: right arm pull, left arm at side, breathe to left
Focus on starting breath before the hand enters the water and pulling your face back into the water. You should see your hand on the catch of the pull.
#5 & 6: swim breathing every 3
Focus on incorporating breathing style worked on in 50 #1-4 into full stroke swimming
Main Set: 1650
Three rounds of the following:
3 x 150 FR pull no paddles (100 breathing 3's / 50 breathing 5 or 7's)
1 x 100 FR kick no fins (FAST) @ 1:00 rest
Round #1: Use a sendoff that gives approximately :30 rest on the initial 200. Take the rest!
Round #2: Take :10 off your sendoff
Round #3: Take another :10 off your sendoff
150 EZ
