Wednesday – Swim

Warm up:

  • 200 kick with fins
  • 200 free with fins
  • 200 kick on your back with arms extended, press your chest towards the ceiling
  • 200 free with no fins (focus on your extension and length on each stroke on the entry)

Drill Set:

  • 6 x 50 as 25 catch up drill / 25 yards free easy with 10 sec recovery
  • 100 choice (anything but freestyle)
  • 6 x 50 as 25 sculling drill / 25 yards free easy with 10 sec recovery
  • 100 choice
  • 6 x 50 as 25 Single Stroke Right Arm – SRA / 25 Single stroke Left Arm with the opposite arm extended in front of you. Make sure when you take the stroke, you pass the arm in front of you to allow a small body rotation.

Main Set:

The following set is mad to build you anaerobic capacity! You have to put in the work to see the results.

Beginners – 1 Round; Intermediate – 2 rounds; Advanced – 3 rounds

  • 8 x 50 FAST with 20 sec recovery
  • 200 Easy
  • 6 x 50 FASTER with 30 sec recovery
  • 200 Easy
  • 4 x 50 Sprint with 1 min recovery
  • 200 kick with board and repeat.

Cool Down:

200 choice

Wednesday – Swim

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s