Friday – Swim on your own

As there aren’t any lanes available at the Aquatic center this week. I will encourage you to swim on your own. Please do the following workout:

Purpose: Speed, technique and aerobic foundation

Swimming with breath control.

Warm up:

  • 2 x 400 with 20 sec RI
    • 1st 400 as 100 Free / 100 kick /= 100 drill / 100 Free
    • 2nd 400 as: 100 Fly /= 100 kick / 100 drill / 100 fly
  • 9 x 100 pull with buoy @ 1:30
    • 3 Rounds –
      • 100 breather ever 3 strokes
      • – 100 breath every 5 strokes
      • – 100 breath every 7 strokes
  • Main Set:
    • 8 x 75 @ 1:30
      • Odd: 25 Tarzan drill fast / 50 easy
      • Evens: 25 fast / 50 easy
    • 4 x 25 kick streamline
    • 8 x 75 @ 1:30
      • Odd: 25 Tarzan drill fast / 50 easy
      • Evens: 25 fast / 50 easy
    • 200 Easy
  • Cool Down: 200 Choice

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