CFL Tri Club

Lucky’s Lake – 2 laps

• 1st lap – Focus on sighting and distance per stroke.
• 2nd lap – Race pace effort every other buoy. Rest 1 min when you get to the other side.

Friday – Swim

Challenge: Say to yourself, “fast is fun!”

• Warm up:
  • 500 Free
• Kick:
  • 200 flutter
• Drill:
  • 300 as Side to side kick with 3 Fist Strokes
• Kick:
  • 200 choice
• Main Set:
  • Swim: 8 x 75 free – build w/20sec RI
  • 100 easy
  • Swim: 8 x 75 Free – Middle length fast with 20 sec rI
  • 100 easy
  • Swim: 8 x 75 free – 50 fast, 25 easy 100 easy
  • Swim: 8 x 25 Stroke specialty with 15 sec RI – odds 25s easy, evn 25s fast
• Cool Down: 400 choice