Warm up
– 200 free / 200 kick / 200 pull with buoy / 200 free all at 65-75 %
Drill work
6 x 50 m as 25 fist drill / 25 free style Wk the 15 sec recovery ( take your time on doing this drill I want you to emphasize on theory on how much water you’re grabbing with your forearm on the catch phase of your stroke)
8 x 50 m as 25 single arm drill with the opposite arm extension in front of you / 25 free style wi tho 15 sec recovery (when doing the single arm drill, your primary emphasis is fully extending the arm when it enters the water, catching water and we’re forcefully catching water and to throw the water back towards your hip. If your hand is not scratching your thigh you’re cutting your stroke too short. The opposite arm is extended in front of you the entire time.)
Main set:
2 rounds of the following
- 200 free at 85% with 15 sec recover
- 100 kick fast with board
- 150 free at 95% with 20 sec recovery
- 100 kick fast with board
- 100 free at 100% (race pace) with 30 sec recovery
- 100 kick fast with board
- 2 x 50 sprint – all out with 45 sec recovery
- 100 kick easy
- Repeat
Cool down
200 freestyle
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Central Florida Tri Club - Swim, Bike and Run 