Friday – Swim

Lucky’s Lake – 2 laps

  • 1st lap – Focus on sighting and distance per stroke.
  • 2nd lap – Race pace effort every other buoy. Rest 1 min when you get to the other side.

Friday – Swim

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Challenge: Say to yourself, “fast is fun!”

  • Warm up:
    • 500 Free
  • Kick:
    • 200 flutter
  • Drill:
    • 300 as Side to side kick with 3 Fist Strokes
  • Kick:
    • 200 choice
  • Main Set:
    • Swim: 8 x 75 free – build w/20sec RI
    • 100 easy
    • Swim: 8 x 75 Free – Middle length fast with 20 sec rI
    • 100 easy
    • Swim: 8 x 75 free – 50 fast, 25 easy 100 easy
    • Swim: 8 x 25 Stroke specialty with 15 sec RI – odds 25s easy, evn 25s fast
  • Cool Down: 400 choice

 

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