Leap Year (and Olympics) come just once every four years. Why not celebrate the extra day by taking a leap? Some of the swimmers on Barbara’s Masters team are trying a 400 IM time trial. Others are trying to see if they can make a national cutoff time, even if it takes fins to do it. Stretch your limits…then have some fun with fast 25s…from a leap.
WARMUP 600
400 on your own
8 X 25 on :35
Odds: 1/1/1 Butterfly
Evens: Backstroke, start with at least 2 underwater dolphins
MAIN SET #1: 450
6 X 75 Back/Breast/Free on 1:30; fins optional
#1: Push the Backstroke
#2: Push the Breaststroke
#3: Push the Freestyle
Repeat
Focus: Eyes down and body horizontal on the approach for the open turns.
Focus: Keep head low to the water on transition turns.
LEAP-YEAR TIME TRIAL: 400 + 200
Your choice of 400 IM, 400 Free, or 4 X 100 on a tight sendoff.
Or…swim any event you’d like, and see how close you come to a national cutoff time for your age group.
Choice of stroke and equipment.
200 easy recovery
MAIN SET #3: 750
29 X 25 on :30 and 1:00
#1 and #2 are on :30.
#3 and #4 are on :45.
#4 starts from out of the water and from a JUMP (feet first)…and is FAST.
Repeat 1-4 until you get to #29, which is from a dive and is REALLY FAST.
WARMDOWN: 225
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