Masters 12/13/16
Warm up:
3x200s @ 3:30
Every 4th flip drill...5 strokes and flip...work on flipping legs over the top fast
4x100s choice @ 2:00
50 drill/50 swim
6x50s @ 1:00 build/drill
Build into a fast turn
(1300)
Skill set:
Focus---Arm Recovery Technique
When recovering the arm in the freestyle stroke, your hand should enter the water midway between the position of your head and the position of your hand when the arm is completely extended.
10x50s @ 1:00 pull breathing 3, 5 by 25
Make sure fingertips enter the water first, catch water at surface!
(500)
Main set:
5x125s @ 2:00
Odds- 75 fast 50 easy
Evens- 75 easy 50 fast
(625)
5x75s @ 1:15
Odd- IM no free
Evens- free
(375)
12x25s @ :35
Odds- underwater
Evens- choice fast
(300)
Cool down
