Trying to get everyone used to some longer swims in advance of the One-Hour Postal Swim next month.
WARMUP: 400
400 your choice, on your own
MAIN SET: 2000
1 X 400 free with fins, except that 3rd length of every 100 is dolphin kick on your back.
Focus for FR = Extend in both directions with hands/arms during the breath.
4 X 25 stroke (not free) drill, your choice
1 X 400 free no equipment, except that 3rd length of every 100 is backstroke.
Focus for FR = Hide your head and max distance off walls
4 X 25 stroke drill, your choice
1 X 400 free with pull buoy and paddles, except that 3rd length of every 100 is freestyle, bumping up your normal breathing pattern by 3 strokes (e.g., if you normally breathe every 3, you breathe every 6 on these lengths).
Focus for FR = find a ledge and get purchase early in the stroke
4 X 25 stroke drill, your choice
1 X 400 free no equipment, except that 3rd length of every 100 is dolphin kick on your back.
Focus for FR = Count your strokes and keep stroke count the same throughout.
4 X 25 stroke drill, your choice
WARMDOWN: 100
At least 100 EZ
Total Yardage: 2500
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