Monday, December 6, 2021
Warm-up Option “A” (1000 – 1500 yds)
- 15 minute choice warm-up (800-1200yds)
- 2 x 150 breaststroke pull w/ 50 free kick, then 50 dolphin kick, then 50 breaststroke kick. Work on accelerating the pull, squeezing elbows together and kicking arms forward
Main Set (2800 yds)
- Set #1
10 x 50 on 1:00 Swim Golf
5 x 100 on 1:40
Swim Golf Challenge: 100 stroke count < 2 x 50 lowest stoke count
1 x 500 – Keep your stroke long! - Set #2
2 x (4 x 100 Add a 25 stroke) w/ :20s rest
First Round adds breaststroke
(25 Br + 75 Fr, 50 Br 50 Fr, 75 Br + 25 Fr, 100 Br)
Second Round adds backstroke - Set #3
10 x 50 kick on 1:30
25 choice stroke + 25 free
Cool Down (200 Yds)
- 4 x 50 choice on 1:10
Total Yards: 4000 – 4600
Warm-up Option “B” (900-1200 yds)
- 15 minute choice warm-up (600-900yds)
- 2 x 150 breaststroke pull w/ 50 free kick, then 50 dolphin kick, then 50 breaststroke kick. Work on accelerating the pull, squeezing elbows together and kicking arms forward
Main Set (1900 yds)
- Set #1
10 x 50 on 1:10 Swim Golf
5 x 100 on 2:00
Swim Golf Challenge: 100 stroke count < 2 x 50 lowest stoke count
1 x 500 – Keep your stroke long! - Set #2
4 x 100 Add a 25 stroke)w/ :20s rest
First 100 is 25 breaststroke + 75 free
Second 100 is 50 breast, 50 free
Third 100 is 75 breasts, 25 free
Fourth 100 is 100 breast
Cool Down (200 yds)
- 4 x 50 choice kick w/ :20s rest