Get Your Hand on the Wall

WARMUP: 400 (or 10 minutes) on your own

WARMUP SET: 400
• Focus = Swim at a moderate pace, and achieve horizontal bodyline & fingertip touch at each finish
• 8 X 25 on :35
Odds: Breaststroke with mini pull
Evens: Freestyle, no breathing flags to finish
• 8 X 25 on :40
Odds: Butterfly swim or drill
Evens: Backstroke, practicing “throwback” finishes

MAIN SET #1: 800
• Swim 4 rounds of the grid. Choose one column and work down for your sendoffs/turnarounds.
• Focus = championship finishes on all swims
• For breast & fly, this means head down, arms extended, fingertip touch.
• For backstroke, this means knowing your stroke count from flags to finish, and finishing with a “throwback.”
• For freestyle, this means no breathing flags to finish, and finishing with eyes down and horizontal body position.
• Round 1: Freestyle, with Butterfly as “stroke”
• Round 2: Freestyle, with Backstroke as “stroke”
• Round 3: Freestyle with Breaststroke as “stroke”
• Round 4: 100% Freestyle; no breathing flags to finish
Note: The fact that you’re swimming only 15y/m of “stroke” requires learning to adjust your stroke to achieve correct bodyline at the finish.

50 easy recovery, then repeat another 4 rounds of the grid.

WARMDOWN: 100-200