Two sets of:
50 Meter Finger Tip Drag @ 50% pace
(focus on one goggle in and one out when you breathe)
Rest 15-20 seconds
Two sets of:
50 Meter Thumb to Thigh @ 50% pace
(focus on a strong finish at the thigh)
Rest 15-20 seconds
Two sets of:
25 Meter Swim – Take 5 strokes then lift your head and look to mimic ocean swim
Rest 15-20 seconds
Four sets of:
Streamline Off the Wall – push off on your back roll onto your belly and take a stroke (flip turn drill)
Challenging Sets
Four sets of:
100 Meter Swim @ 100% effort
Rest 60 seconds between sets (goal is to try to keep the times the same)
Rest 3 minutes
For time:
Swim 200 Meters @ 100% effort
(goal is to be within 10 seconds of doubling your 100 time)
Rest 2 minutes
Four sets of:
Swim 50 Meters @ 100% effort
Rest 30 seconds
Rest 60 seconds
Four sets of:
Swim 25 Meters with Breathing Options Below
Choose one of the three options:
(1) Breathe every 5th stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side
(2) Take 1 breath per 25 meters
(3) No breaths
Rest 15-20 seconds between each 25 Meter effort
Did 30 laps UB and 2 25m sprints 20 & 21 sec.
Sorry should of read first and did sprints.
My goal is to swim a mile UB. Sure its been over 20 years…?
1200m done
100m: 1:38-1:43avg. 25m pool. no flip turns.
200m: 3:33
50m: :45 avg
Nice work Brent!
Drills done
1:13, 1:15, 1:19, 1:25
2:53
30, 29, 30, 31
So fast!