If you’re not swimming FAST at practice, you should be THINKING at practice. This week’s set is a thinking set, requiring focus and core control.
The set is really 3 short sets in breaststroke, backstroke, and freestyle. Choose generous sendoffs so that you can be mentally fresh for each swim, and so that Coach has time to give feedback.
BREASTSTROKE SET: 400
4 X 50 (25 breaststroke separation drill + 25 breaststroke)
4 X 50 (25 breaststroke separation drill + 25 freestyle)
BACKSTROKE SET: 600
Four rounds of the following (fins optional):
1 X 50 flutter kick on your back with only your nose and mouth above water (goggles are under water)
1 X 100 (50 of 2 Left / 2 Right backstroke + 50 backstroke); goal is to show BOTH shoulders on every stroke. Get out of your comfort zone and rotate!
FREESTYLE SET: 750
Five rounds of the following:
1 X 50 pull with pull buoy at ankles
1 X 100 freestyle, using the core to stabilize your body. Focus on swimming straight with no wobble in your body.