TUESDAY 3/7/2017
Warm up:
200/100 Swim, IM Drill, Pull, Swim
8 x 50 @ 1:00 Kick, FAST with fins! 5 w/board, 5 no board
(1200/800)
Drill set:
3 x 50 on 1:00 25 back drill 3P6K/25 back build
focus on rotation, relax shoulders- keep them open and back, enter pinkie first and pop the opposite hip
3 x 50 on 1:00 25 fly drill (1right-1left-1together)/25 free
3 x 50 on 1:00 25 breaststroke 1pull-2kick down/25swim breast
(450)
Main set:
2/1 rounds:
3 x 50s @ 1:00 IM transition (fly/bk, bk/br, br/fr)
1 x 100 free @ 1:45 focus on distance per stroke
1 x 200 IM @ 3:30
1 x 100 Free @ 1:45 focus on distance per stroke
2 x 100 IM fast @ 2:00
Repeat
(1500/750)
50 EASY
