October 29, 2017 – Swim

October 29, 2017 – Swim

Supplemental Swim

Warmup:

200 EASY freestyle

Skills and Drills:

2-4 x 100 yds (50 kick/50 swim)

4-6 x 75 yds (25 drill/25 swim/ 25 drill). Alternate between catch up drill and closed fist swim drill.

4-8 x 25 yds building speed from slow to fast per 25 yds.

Main set: Speed pyramid

2-4 x 25 yds Fast

2-4 x 50 yds Moderate pace

2-4 x 75 yds Moderate pace

2-4 x 100 yds Threshold pace

2-4 x 75 yds Moderate pace

2-4 x 50 yds Moderate pace

2-4 x 25 yds Fast

Cool down:

200 choice stroke easy

Total yards: 1800-3050

Notes: give yourself between 5-10 seconds rest between each set and at least 15 seconds rest between each interval.