MS: Then 20' tempo run at LT or 5k could be substituted.
CD: 10' 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 00m
Distance: 3200.00 yards
Endurance
60
3200
WU: 300 and then 3x 100 choice (free or non free).
MS: 4x200 pull with 30" rest. Then 8x100 with 15" rest. 200 kick. 6x100 on 10" rest.
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.