Wednesday – Swim

Swim Week 4 – 1

Purpose: High elbow catch and feel. Lower stroke counts to build strength through extra extension.

Warm up:

4 x 100 easy with 15 ri

Last 25 of each 100 : Reduce stroke count by 2. Focus on long streamline strokes.

Drill Set:

8 x 25 drill (70-75%)

2 rounds:

25 horizontal scull drill – http://www.youtube.com/watch?v=OKsmw6Sq2Pg&feature=youtube_gdata_player

25 finish drill

25 catch up drill – http://www.youtube.com/watch?v=GUULNJEdKU8&feature=youtube_gdata_player

25 finish drill – http://www.youtube.com/watch?v=J67J4vXJFkU&feature=youtube_gdata_player

Main Set:

8 x 150 Free @ 2:30 or 2:45

– Odds: reduce stroke count by at least 1 per 25 (70 – 75%)

– Evens: Strong to fast, normal stroke count and rhythm (90 – 90%)

Kick Set:

100 kick with board @ 2:00, 2:30 (70 – 75%)

3 x 50 kick with board, descend 1-3 @ 1:00, 1:15

4 x25 kick All – OUT @:40 sec or 45 sec (100%)

Warm Down:

100 easy