MS: 5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets:
#1 End at low Zn 3
#2 End at middle Zn 3
#3 End at upper Zn 3
#4 End at lower Zn 4
#5 Build to Zn 4 in first 45s and hold.
CD: 15'
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.
IM - Individual Medley - Fly, back, breast, free.
SWIM
Time: 1h 00m
Distance: 3300.00 yards
Swim Endurance
Endurance
60
3300
WU: 300 free, then 300 choice.
MS:
Kick 200
3 x 100 free, 1 x 100 IM. All on 20" rest - do 3 sets of this.
Then pull 500 easy.
Last set is 12 x 50 on 20" rest. Descend all (swim faster from 7-12).
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. IM - Individual Medley - Fly, back, breast, free.