20' run with 6x30" 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 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
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.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
SWIM
Time: 1h 15m
Distance: 3350.00 yards
Endurance
75
3350
WU: 400
MS:
4 * 300 w/:30 rest
Idea here: 1st swim moderate straight
2nd even split 150's
3rd descend 100's
4th descend 75's
2nd should be faster than the first and 3rd fast than 2nd so on…
100 loosen ( easy)
10 * 25 kick :10 RI
600 pull w/ paddles
8 * 75: on evens (2,4,6,8) middle 25 of the 75 is fast and on the odds (1,3,5,7) 1st and last 25 of the 75 is fast - rest is 15"
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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.