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SOTW Experiment with Straight-Arm Recovery

WARMUP:  400 on your own

WARMUP SET:  200
4 X 50 freestyle
#1 and #2:  Cycle through 3 strokes fingertip drag…3 strokes with high-elbow recovery…3 strokes with straight-arm recovery
#3:  Cycle through 4 finger-tip…4 high-elbow…4 straight-arm
#4:  Cycle through 5 finger-tip…5 high-elbow…5 straight-arm

MAIN SET:  2400
Swim 4

rounds of the following.  Round #1 no equipment. Round #2 pull buoy.  Round #3 fins.  Round #4 paddles with pull buoy or fins.   Note: Yes, you can do flutter kick with a pull buoy!

3 X 50, swum as 25 fingertip-drag freestyle + 25 flutter kick on your back; descend time 1-3.

50 easy backstroke or breaststroke or kick

3 X 50, swum as 25 high-elbow freestyle + 25 flutter kick on your back; descend time 1-3.

50 easy backstroke or breaststroke or kick

3 X 50, swum as 25 freestyle with straight-arm recovery + 25 flutter kick on your back ; descend 1-3

50 easy backstroke or breaststroke or kick

WARMDOWN:  100-200 easy