50' run with 8x30" strides. These are best if done on a slight downhill on a dirt path.
Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as your 5k pace.
You are looking to get in about 45 left foot strikes per 26-28".
Stretch when done and add in Core 1, 2 or 3.
Comments and Definitions
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
SWIM
Time: 40m
Distance: 2200.00 yards
WU: 500 easy.
MS: 4 x 100 free/50 kick on back, 10" rest between.
4 x 100 kickboard (free/breast kick mix). 10" rest.
500 pull easy straight into 200 non-free mix.
Strength
Time: 20m
Comments and Definitions
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.