Warm-Up 600/
200 freestyle
4x50 -25 Kick-Swim.
4x50- drill-swim by 25
*Drill Options 1.Fingertip drag 2.Single-arm freestyle 3.Zipper drill 4.3-3-3 drill (3 right, 3 left, 3 full strokes)
Main Set 1200/
* For an Added Challenge Increase the number of 50's and remove equipment 10-15 Seconds rest Per 50
4x50 Hand Lead Side Kick -25 Right arm -25 Left Arm
4x50 Streamline kick W/ Fins- Pull to Breathe
4x50 6 kick Switch (Fins) ( 6 Kicks in hand Lead Postion 1 Stroke)
4x25 Front Scull (I Y Postion ) * Try not to bend elbows
4x50 SuperMan Catch-Up Drill
2x50 Catch-Up With Fingertip Drag
2x50 Zipper Drill W/ Catch-Up
2x50 Catch-up Drill w/ Flick at end of Stroke
Putting It All Together 400/
4x100 Free -Focusing on technique
Cool Down 200/
4x50 Smooth Free
2400/
*Full Practice for those who do not want to do the stroke clinic
Warm-up 600/15:00
200 swim
4x50 kick-swim by 25 (15 seconds rest)
4x50 drill-swim by 25 (15 seconds rest)
Aerobic Endurance Set 1500/45:00
3x(4x100-yard freestyle) @ 70%, 75%, 80% effort (15 seconds rest between 100s, 45 seconds rest between sets)
6x50 W/ Fins Fast (20 Seconds rest between sets)
Speed and Power Set 600/18:00
4x50 Free Build Each 50 (10 seconds rest between )
8x25 freestyle sprint w/ Fins Or OTB (20 seconds rest between )
4x50 Free 25 Build 25 Fast (15 seconds rest between )
Strength Set 600/ 18:00
8x50 pull w/ buoy and pad (20 seconds rest between )
4x25 Tarzan W/ Fins(15 seconds rest between)
4x25 breast pull with buoy (15 seconds rest between)
200 freestyle
4x50 -25 Kick-Swim.
4x50- drill-swim by 25
*Drill Options 1.Fingertip drag 2.Single-arm freestyle 3.Zipper drill 4.3-3-3 drill (3 right, 3 left, 3 full strokes)
Main Set 1200/
* For an Added Challenge Increase the number of 50's and remove equipment 10-15 Seconds rest Per 50
4x50 Hand Lead Side Kick -25 Right arm -25 Left Arm
4x50 Streamline kick W/ Fins- Pull to Breathe
4x50 6 kick Switch (Fins) ( 6 Kicks in hand Lead Postion 1 Stroke)
4x25 Front Scull (I Y Postion ) * Try not to bend elbows
4x50 SuperMan Catch-Up Drill
2x50 Catch-Up With Fingertip Drag
2x50 Zipper Drill W/ Catch-Up
2x50 Catch-up Drill w/ Flick at end of Stroke
Putting It All Together 400/
4x100 Free -Focusing on technique
Cool Down 200/
4x50 Smooth Free
2400/
*Full Practice for those who do not want to do the stroke clinic
Warm-up 600/15:00
200 swim
4x50 kick-swim by 25 (15 seconds rest)
4x50 drill-swim by 25 (15 seconds rest)
Aerobic Endurance Set 1500/45:00
3x(4x100-yard freestyle) @ 70%, 75%, 80% effort (15 seconds rest between 100s, 45 seconds rest between sets)
6x50 W/ Fins Fast (20 Seconds rest between sets)
Speed and Power Set 600/18:00
4x50 Free Build Each 50 (10 seconds rest between )
8x25 freestyle sprint w/ Fins Or OTB (20 seconds rest between )
4x50 Free 25 Build 25 Fast (15 seconds rest between )
Strength Set 600/ 18:00
8x50 pull w/ buoy and pad (20 seconds rest between )
4x25 Tarzan W/ Fins(15 seconds rest between)
4x25 breast pull with buoy (15 seconds rest between)
Kick Set 500/ 13:00
6x50 - Odds Kick with board. -Evens Breast or Fly in streamline- Choice of front or back side.(15 seconds rest between)
8x25 Free Kick with Fins -Odds Fast -Evens Steady (10 seconds Rest betweeen)
Cool-down 200/4:00
200 ez Mix up your Strokes.
4000 Yards 113 Minutes =0
