WARMUP: 400
400 your choice, on your own.
MAIN SET: 1400
During the freestyle segments of this set, choose a focus point to carry you through — e.g., hide your head, extend hands front AND back, keep one goggle in the water. Don’t worry too much about sendoffs. Just change equipment and go.
400 Freestyle
400 IM with fins, except that for each of the strokes you do:
25 Single Arm
25 Single Arm (ther other arm)
25 Kick
25 Whole Stroke
200 Freestyle
200 IM with fins, except that for each stroke you do: 25 Kick/25 Swim
100 Freestyle
100 IM with fins
EXTRA SET: 400/200/Vertical Kick
Fastest lane did:
4 X 50 on 1:05, swum as 25 stroke (IM order)/25 Free
4 X 50 with fins, swum as 25 stroke (IM order)/25 Free
Faster lane did:
4 X 50 with fins, swum as 25 stroke (IM order)/25 Free
Fast lane did:
4 minutes no-hands vertical kicking with fins (2 minutes flutter and 2 minutes dolphin)
DA BLOCKS:200
Even though most of the swimmers on my team do not computer in Masters meets, many are THINKING ABOUT competing. I know this because they are asking me to try some starts from the blocks. So today EVERYBODY did 4 X 25 from the blocks in IM order. Instead of trying for maximum distance, I had them try for a clean, quiet, no-splash entry. They looked GREAT!
Total Yardage: 2400/2200/2000
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