Focus: Streamlining

Warm-up: 600 to 900 yards

  • Dryland: swimming posture wall touch, dolphin kick basics
  • 5 x streamline push-offs from a squatting position at the bottom of the pool
    • Partner Check: Straight? Arm to ear? Head neutral? Core tight? Feet together?
  • (5-10) x Push-offs from the side of pool into streamline – SINK, TOUCH, PUSH
    • Partner Check: Toes 0 – 45 degrees up? One arm under one over? Body submerges? Quads engaged? Core tight? Head neutral? Straight?
  • (4-6) x breakout stroke w/ 2 dolphin kicks
    • Partner check: Body on side? Legs together while kicking? Lower arm strokes first? Head down? Narrow stroke?
  • Vertical kick – 6 x 30s on, 30s rest PLUS 4 x 15s dolphin kick on, 15s rest
  • 600-900 swim – alternate 100 pull, 100 kick and 100 swim

Main Set – 1000 – 1800 yards

  • 8 x 25 on :45 or :55 – work on push off, streamline & breakout with 2 dolphin kicks
  • White Zone Endurance Set – Target Heart Rate is 130-150 bpm
    • (3 to 6) x 200
    • Take heart rate for 6s immediately afterwards and multiply by 10 to see if you are in the 130-150 bpm range
    • Adjust speed as needed
    • Start your next 200 when heart rate is below 120 bpm
  • (4 – 8) x 50 on 1:15 or 1:30 – work on push off, streamline and breakout with 2 dolphin kicks

Cool Down – 100 to 200 yards EZ

Total Yards: 1700 – 2900

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