Thursday 3/30
Warm Up:
200 S.K.I.P.S (Swim, Kick, IM, Pull, Swim)
4 x 100 @ 1:40/1:50
Free swim breathing 3-5-7-5 by 25
8 x 25 @ :30 sprint cycle 4-free, 4-choice
(1600)
Main set:
FOUR TIMES THRU-
1x75 @ 1:15 free Race pace focus on good streamlines with u/w dolphin kicks (or pull outs) & good breakouts
1x25 @ :45 easy
1x25 @ :45 Underwater dolphin or pull outs
1x50 @ 1:00 choice Race pace
1x50 25 distance-per-stroke, 25 underwater dolphin or pullouts halfway then fast to the wall-good finish!
Rest :30 seconds rest then repeat
(900)
20x25s @ :35
2-drill
1-build
2-fast
(500)
200 Cool down