MS: 12x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
CD: 10'
Comments and Definitions
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke.
SWIM
Time: 45m
Distance: 2300.00 yards
Speed
45
2300
WU: 300 & then 4x50 catch up stroke on 20" rest. MS:
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke.