Tuesday 11/17
Warm Up:
Focus- Freestyle hand entry. Please watch the video below and try this during the warm up today. Many of you are entering in front of your head, not wide enough to get a good catch.
https://www.youtube.com/watch?v=2fcwKtiF9DI
400/300 swim every 4th lap is drill
4 x 50 IMO swim / drill @ 1:00/1:15
200 pull breathe 3-5-7 by 25
4 x 50 FR dec 1-4 @ :50/1:00
Main Set:
5 x 100 FR rotate 25 fast, last one is all out @ 1:30 /1:50
Focus on distance per stroke!
6/4 x 50 FR 2 fast, 1 easy @ 1:00 /1:10
*Goal is get :20-:30 rest*
5 x 100 IM rotate 25 fast, last one is all out @ 1:40/2:00
6/3 x 50 FAST IM switch @ 1:00/1:10
12x25s @ :40
Choice of stroke in groups of 4, pick goal 100 time and divide by 4, hold that time
100 cool down
3000/2500
