CFL Tri Club

Warm up:
500 free with fins
100 free easy focus on distance per stroke (DPS)

• Drills:
  8 x 50 Single Arm Drill with 20 sec recovery
  (Start with your weak arm and full extend the arm passing the other arm in front of you) 
• Freestyle:
  4 x 50 Free at 75% with 10 sec recovery 
•   Drills:
  6 x 50 Fist Drill with 20 se recovery
  (You will swim with your hands closed. Fully intend the stroke and reach on each stroke)  
• Freestyle:
  4 x 50 Free at 75% with 10 sec recovery   
• Drills:
  6 x 50 Finger Tip Drag with 20 se recovery
  (At the exit of your stroke, I want you to drag your fingertips on the surface of the water until the entry. Take your time with this drill and be patient) 
•  Freestyle:
  4 x 50 Free at 85% with 15 sec recovery
  Feel the efficiency of the stroke. Look at the time of each 50. You should be faster. 

•  Cool Down:
  200 easy