Monday Recovery Swim.
- Warmup: 300 Meters (100 free/100 choice/100 kick)
- MAIN SET:
- 1) DRILLS: Slow arm recovery, quick catch, and high swingers. (check out this video for a demo of each by Dave Scott http://www.youtube.com/watch?v=GUULNJEdKU8)
- (25 M slow arm recovery/25 M free/25 M quick catch/25 M back stroke/25 M high swingers/25 M free) x 2 reps
- 2) EASY SWIM +PULLING: 100/200/300/200/100 100 + 200 are just easy free with the 300 pulling with pool buoy and paddles. Recovery is 10 seconds/100---i.e 100 = 10 sec and 200= 20 sec etc etc
- 1) DRILLS: Slow arm recovery, quick catch, and high swingers. (check out this video for a demo of each by Dave Scott http://www.youtube.com/watch?v=GUULNJEdKU8)
- Cooldown: 300 ( 6x 50 kick/50 choice--free/back/breast)
- TOTAL: 1700 M
Friday Endurance Swim
- Warmup: 300 warm-up with 100 freestyle, 100 backstroke, 100 kick.
- Mainset:
- 6x200 straight freestyle. This is not about speed. It is about getting through each 200. 30 sec rest in between each 200.
- 6x50 Easy down (25)/Hard back (25) 10 sec rest between each 50
- Cooldown-300 cool-down with 50 freestyle. 50 choice, 50 kick, 50 free.
- TOTAL:2100
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