- Time: 50m
- Run Endurance
- Aerobic Endurance
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking.
- Time: 40m
- Distance: 1000.00 yards
- Easy Swim
- Swim Drills Day.
- Swim at least 4 lengths to warm up - you can alternate free style and sidestroke or breast stroke.
- Today we will work on something called the Single Arm Stroke:: Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that your are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke.
- You will alternate 'Single Arm Drill' with 2 length of freestyle until you have completed 800 yards or 32 lengths.