Warm-Up 800/ 20:00
200 Loosen
100 Kick
4x50 -25 I.M.O Drill - 25 Free
100 Pull
4x50 Desc 1-4 or -25 I.M.O Kick -25 Free
Swim Golf 500/13:00
10x50m free @1:00-1:30
For each 50m swim, count the number of strokes and add it to the time it took to swim (in seconds). This is your 'golf score'.
The goal is to reduce this score over the 10x50m. This can be achieved by increasing stroke efficiency (reducing stroke count) and/or increasing speed (reducing time).
For example, if a swimmer takes 45 strokes to complete 50m and does it in 45 seconds, their golf score is 90. Aim to reduce this score over the series of 50m swims.
Main Set 900/ 22:00
3(3x100) Desc 1-3 @1:45-2:45
Round 1 No equip
Round 2 Choice of pulling equip
Round 3 Choice of Speed Equip.
Pull Set 800 20:00
8x100 -Odds Free Pull - Evens Non Free Pull @ 1:45-2:45
Kick Set 400 12:00
8x50 -Odds Free Kick - Evens Fly or breast Kick @1:15-2:30
Sprint Set (Choice of equipment) 400 12:00
8x50 -Odds -25 Fast -25 Smooth - Evens 25 Smooth 25 Fast @ 1:00-1:30
Cool Down 300/6:00
200 Smooth
100 50 Kick 50 Scull
4100 Yards 105 Minutes
