Has your pool been closed for renovation? This week’s set is a good way to get everyone back in the groove after a week or two of no swimming.
WARMUP SET: 200
8 X 25
#1-4: Pushoff in tight streamline and do NOTHING except hold that tight streamline until you pop to the surface. Glide a few yards, then swim freestyle the rest of the length.
#4-5: Add some flutter kick to the tight streamline.
#7 & 8: Tight streamline, flutter kick, and time the first pull so that your head and shoulders break through the surface just as you complete the first pull.
MAIN SET: 1800
Three rounds of the following. Rounds 1 & 2 no equipment. Round 3 with fins.
4 X 25 Free; focus on streamlined pushoff and a low and forward-moving breakout. Keep one goggle in the water as you swim.
3 X 50 (25 Breast + 25 Free); focus on getting into breaststroke streamline on each stroke…streamline off the turn…one goggle in the water on freestyle
2 X 75 (25 Back + 25 Breast + 25 Free); same focus points as before for Breast and Free. On Backstroke, start with at least 2 underwater dolphins.
1 X 100 (25 Back + 25 Free + 25 Back + 25 Free); same focus points as previously
1 X 100 Free; streamlined pushoffs and keep one goggle in the water