Tuesday 12/29
Warm-up:
3 Rounds (round 3 is pull)
1 x 200 Free @ 3:00/3:30
1 x 100 Back @ 1:45/2:00
Drill set:
3x50s @ 1:00 free drill...3/4 catch up, focus on fingertips in first and a early vertical forearm
3x50s @ 1:00 back drill...3 pulls 6 kicks, focus on straight arm recovery, keeping head still and hips/kick up
3x50s @ 1:00 4 strokes free, 3 strokes backstroke
Main set...Long-Axis IM focus:
4 rounds of:
* 1 x 200 @ 3:30...descend by round going 25 fly/75 back/25 breast/75 free
* 4 x 50 @ 1:00 IM order by round (round 1 is all fly)
* Do #1 to #3 fast or at your target 200 IM race pace
* #2 drill
* #4 easy free
100 easy
