November 16, 2017 – Invictus Athlete

Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15 seconds

Followed by…

Four sets of:
50 Meter Breathing Drill – focus on breathing as your hand enters the water to ensure that you’re not breathing late
Rest 15 seconds

Followed by…

One set of:
100 Meter Kick

Main Set
Pick a pace that gives you no more than 10 seconds of rest on the 50 at 70% effort, and double that time for the 100 and 200 meter efforts. Maintain the same pace throughout the pyramid – total yardage is just under a mile. If this is too much for you, cut the work in half. Note your times for a good benchmark for your pace.

Four sets of:
50 Meter Swim every 35/40/45/50/55/60 seconds

Followed by…

Two sets of:
100 Meter Swim every 1:10/1:20/1:30/1:40/2:00

Followed by…

Two sets of:
200 Meter Swim every 2:20/2:40/3:00/3:20/3:40/4:00

Followed by…

Two sets of:
100 Meter Swim every 1:10/1:20/1:30/1:40/2:00

Followed by…

Four sets of:
50 Meter Swim every 35/40/45/50/55/60 seconds

Cool Down
200 Meters – Drill of Your Choice