Warm-Up 900 20:00
200 freestyle, focusing on long, efficient strokes and maintaining a consistent pace
100 kick with a kickboard, emphasizing a strong and powerful kick with pointed toes and ankles close together
100 pull with a buoy, working on engaging the lats and core muscles to maintain a stable body position
4x75 Choice Stroke -O K/D/D - E S/D/D @1:45-3:00
4x50 Desc 1-4. @ :50-1:30
Distance Set (Choice of Pull Equipment) 1000/20:00
10x100 @1:10-2:00
-O Free -E Choice Stroke
focusing on maintaining a steady and efficient pace throughout each distance.
Emphasize a strong catch and pull, maintaining good body position and alignment,
Speed Set: (Fins) 1000/ 25:00
20x50 @1:00-1:30
Freestyle alt between max effort sprints and easy recovery swims.
The sprints should be executed with a high stroke rate, quick turns, and explosive starts off the wall, while the recovery swims should be relaxed and smooth to allow for full recovery before the next sprint.
Open Water 700 / 14:00
400 yards freestyle (moderate pace, sighting every 6 strokes)
6 x 50 yards free (count strokes, try to reduce strokes per length) @1:00-1:30
Cool Down 200/ 4:00
4x50 @1:00 Choice Stroke (Ez)
3800 Yards 83 Minutes
