October 7, 2017

October 7, 2017

Swim

Warmup:

200yds EASY

Skills and Drills:

2 sets of 100yds – 50 kick/50 swim freestyle

1-4 sets of 50yds pull – use pull bouy and paddles if available (focus on getting length per stroke)

100 choice stroke

Main set:

1-2 sets x (25yds, 25yds, 50yds) – rest 5 seconds

1-2 sets x (25yds, 50yds, 50yds) – rest 5 seconds

1-2 sets x (50yds, 50yds, 50yds) – rest 5 seconds

1-2 sets x (50yds, 50yds, 100yds) – rest 5 seconds

1-2 sets x (50yds, 100yds, 100yds) – rest 5 seconds

1 set x (100yds, 100yds, 100yds) – OPTIONAL

 

Cooldown:

200yds easy

 

Total yards: 1575-2850