Tuesday 9/22
This Week's Focus: STREAMLINES!
Streamline is the most efficient and fastest way to move through the water. We use this off of every wall—starts, push-offs, turns.
Throughout all workouts concentrate on long streamlines--doing 3-4 dolphin kicks underwater every time you push off the wall!
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Warm Up:
300 free…every 4th 25 is drill
CHOOSE YOUR INTERVAL: @:50/1:00/1:15
*unless otherwise specified, these are all FREE
5/4 x 50 all FREE descend 1-5
5/4 x 50 #3 is FLY
5/4 x 50 #2 & 4 are BACK
5/4 x 50 #1, 3, & 5 are BREAST
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CHOOSE YOUR INTERVAL:
25s: @:30 / :40 / :50
150 FR last 50 is ALL OUT
10/6 x 25 streamline kick w/6-8 dolphin kicks then flutter to surface
odds-on your stomach
evens-on your back
150 FR last 100 is ALL OUT
10/6 x 25 choice build
150 FR first 50 is ALL OUT
10/6 x 25 IMO odds-drill; evens-swim
150 FR ALL OUT!
10/6 x 25 FR odds-build; evens-FAST
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4 x 50 FR concentrate on long streamlines and strokes...maximizing your distance with the minimal effort :)
3100/2500
