I wish we had more then an hour to swim at our practices..
Warm up 3 times through
- 100 Swim
- 100 Kick
- 100 IM Stroke Drill
8 x 25 15 sec rest
- 1) Breath to Right
- 2) Breath to Left
- 3) Breath every third stroke
- 4) Breath every forth stroke
- 5) Breath every fifth stroke
- 6) twice to right twice to left
- 7) breath every stroke
- 8) relax and try to make it without breathing
8 x 100
- build up within each 100 to sprint
- 50 kick after each 100 as active-rest straight through,
5 x 100
- 50 kick after each 100 as active-rest straight through
- 1 mile race pace on 100’s get your split hold pace
8 x 50
- Odd Swim Even Kick 15 sec rest.
Warm Down (at least 200)
