Masters 4/14
Warm up-
300/200 free
300/200 pull
200 kick
8/4x25s @ :40 sprint cycle
(1000/700)
Drill set-
6/4x50s @ 1:00 25 drill/25 swim, see below
Closed fist drill- This drill forces you to use your forearms, when you swim freestyle, and it also helps to train you not to drop your elbows in the recovery.
Swim freestyle with your hands closed in a fist instead of open. Focus on pulling your arms through all the way to your thighs.
(300/200)
Main set-
5/4 x 125 @ 1:55 rotate the fast 25, last one fast
5/4 x 100 @ 1:30/1:50 best possible average
5/4 x 75 @ 1:15/1:30 build by 25
5/4 x 50 @ :55 choice, descend 1-3, 4&5 fast
5/4 x 25 @ :30/:40 2 fast 1 easy 2 fast
(1875/1500)
Cool down
