Tuesday 9/20/16
Warm up-
600/400 warm up (200 swim/200 drill/200 swim)
8X25s @ :30/:40 Choice
Odds- drill, evens- swim
(800/600)
This article contains some good information about common mistakes made in freestyle and how to fix them. Let the coaches know if you have any questions!
https://www.swimoutlet.com/guides/common-freestyle-mistakes
Kick/Pull set-
8x50 kick with fins @ :55/1:10 (25 dolphin/25 flutter)
3x200 pull @ (50 zipper drill/150 pull)
(1000)
Main set-
12/8x75s swim 3 fast, 1 easy
1-4 free @ 1:10/1:20
5-8 IM no free @ 1:20/1:30
9-12 free @ 1:10
(900/600)
8/6x50 @ 1:10 (25 non-free/25 free)
(400/300)
100 choice cool down
3200/2600
