Purpose Speed, technique and aerobic Swimming with breath control.
Warm up:
2 x 400 with 20 sec RI
1st 400 as 100 Free / 100 kick /= 100 drill / 100 Free
2nd 400 as: 100 Fly /= 100 kick / 100 drill / 100 fly
9 x 100 pull with buoy @ 1:30
3 Rounds
– 100 breather ever 3 strokes
– 100 breath every 5 strokes
– 100 breath every 7 strokes
Main Set:
8 x 75 @ 1:30
Odd: 25 Tarzan drill fast / 50 easy
Evens: 25 fast / 50 easy
4 x 25 kick streamline
8 x 75 @ 1:30
Odd: 25 Tarzan drill fast / 50 easy
Evens: 25 fast / 50 easy
200 Easy
Cool Down: 200 Choice
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