This is what the swimmers did who are not in taper.
DRILL/FOCUS SET: 250
10 X 25 Freestyle with focus
#1+2: Hide your head
#3+4: Wide entry – don’t cross centerline!
#5+6: Rotate from the hips, not from the shoulders
#7+8: One goggle in during breath
#9 + 10: Focus on feet – point toes while kicking
KICK/PULL SET: 1050
Three times through the following:
50 swim your choice of stroke
100 kick with fins (your choice dolphin or flutter). Final length of each 100 is FAST!
200 pull, breathing every 2…every 5 (Focus on steady head and not crossing centerline.)
TEMPO-TRAINER SET: 800
Swim four 25s freestyle with Tempo Trainer. Experiment with the tempo until you get a cadence that gives you a nice, comfortable, long stroke. This is your “X” cadence.
5 X 100 on approx. :30 Rest Interval
#1: TT at X
#2: TT at X minus :05
#3: TT at X minus :10
#4: TT at X minus :15
#5: TT at X minus :20
Re-set the TT to your original setting (X) and swim an easy 200.
FIN SET: 250
100 your choice of free or IM
Total Yardage: 2950