Monday, 10/26/15

Focus: Bilateral Breathing w/ one goggle in the water

Dryland

• plank
• boat

WARM UP (1000 yds)

4 x 100 kick w/ kickboard (15s rest)

50 left side breathing w/ right goggle in water
50 right side breathing w/ left goggle in water

1 x 200 swim

concentrate on keeping one goggle in the water

4 x 50 pull on 1:00/1:10/1:15/1:20

breath every 3rd stroke

4 x 50 swim on 1:00/1:10/1:15/1:20

breath every 3rd stroke

Turn drills

tight tuck + somersault + submerge

MAIN SET(1100 – 1450yds)

6 – 8 x 100 on 1:55/2:00/2:10/2:30

25 breathe on left side only
25 breathe on right side only
breathe every 3rd stroke

4 – 6 x 75 pull on 1:30/1:45/1:50/2:00

work on spear fish entry

Vertical Kick

4 x 30s kick + 30s rest

COOL DOWN (250 yds)

1 x 150 swim w/ 6-beat kick

1 x 100 double arm backstroke

Total yards: 2350 – 2700