Monday, 4/25/16

WARM UP (1100 yards)

1 x 200 choice
Three Rounds – Focus on body rotation and balance
- 1 x 100 kick no board – 25 left side + 25 right side + 50 fashion model face down
- 1 x 100 drill – 50: 6-3-6 drill + 50: 6-9-6 drill
- 1 x 50 breathe every 3rd stroke
- 1 x 50 breathe every 5th stroke

6 x 300
- #1: 200 pull w/ paddles(if you have them) + 100 swim
- #2: 300 swim – drill on lengths 1, 5, and 9
- #3: 200 kick + 100 free – weak arm only
- #4: 100 moderate + 100 moderately fast + 100 faster by :01s
- #5: 100 backstroke pull + 100 backstroke kick + 100 backstroke
- #6: 100 free + 200 backstroke – hammer down on lengths 4 and 8
- Bonus: 300 free w/ 2-3 fly kicks off of each wall
Four Rounds of 4 x 25 choice on :30/:35/:40/:45
- #1: Fast power push off & break out then easy to the wall
- #2: Easy off the wall then build to sprint finish
- #3: All easy
- #4: All fast