MS: Then 2x25' at Zone 2 - mid to high Z2 - 5' easy in between.
Then 2x12 at Zone 3 - 5' easy in between again. Then 5' at Zone 4
CD: 6' cool down.
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.
Right Side Kick:
How: Kick on your right side, with left shoulder pointed to the sky
Head: Relaxed, underwater, look at the side of the pool. Advanced: look at the bottom, but be sure to maintain vertical shoulders when on your side with shoulders perpendicular to bottom of the pool.
Arms: Right arm extended, left hand rests on left thigh.
Toes: Toes pointed, ankles relaxed. Keep width of kick within “tube” created by your body: relatively narrow.
Breath: Take a small sculling motion with right hand and roll head easily to breathe. Exhale slowly and smoothly.
Notes:
1. Keep shoulders perpendicular to pool bottom. “Point belly to the side of the pool.”
2. Relatively narrow kick.
3. Smooth breath by rolling your head up to the sky.
Left Side Kick - just the opposite of above
SWIM
Time: 45m
Distance: 2000.00 yards
No warmup
1 - Swim 500 yds straight keeping each 100 yd increment within 3" of each other.
2 - Swim 500 yds pull w/ paddles keeping each 100 yd increment with 3" of each other.
3 - Swim 500 yds straight - same as first 500 yd straight. 30" rest between each.
5 x (25 right side kick, 25 left side kick, 50 medium effort - 30" 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. Right Side Kick: How: Kick on your right side, with left shoulder pointed to the sky Head: Relaxed, underwater, look at the side of the pool. Advanced: look at the bottom, but be sure to maintain vertical shoulders when on your side with shoulders perpendicular to bottom of the pool. Arms: Right arm extended, left hand rests on left thigh. Toes: Toes pointed, ankles relaxed. Keep width of kick within “tube” created by your body: relatively narrow. Breath: Take a small sculling motion with right hand and roll head easily to breathe. Exhale slowly and smoothly. Notes: 1. Keep shoulders perpendicular to pool bottom. “Point belly to the side of the pool.” 2. Relatively narrow kick. 3. Smooth breath by rolling your head up to the sky. Left Side Kick - just the opposite of above
Sets: 1-3
Reps: 40-60 or 15-20 depending on exercise
Speed: Mod
Recovery: 1'-2'