Head-Up Swimming

WARMUP:  400 (or 10 minutes) on your own WARMUP SET:  150 Three rounds: 30 seconds vertical sculling (try not to … READ

Strapless Paddles

WARMUP: 400 (or 10 minutes) on your own WARMUP SET: 300 Two rounds: 2 X 50 pull on 1:00; focus … READ

Up and Outs

WARMUP:  400 (or 10 minutes) on your own WARMUP SET:  200 4 X 50 choice Before each 50, do two … READ

Open Water Drafting

WARMUP:  400 on your own, sighting on every other length WARMUP SET:  200 Grab two or three swim buddies approximately … READ

Bilateral Breathing

WARMUP:  800 400 on your own, then… Four rounds: 1 X 75 freestyle   By 25, breathe Right, breathe Left, breathe … READ

Pick Your Distance

WARMUP: 400 (or 10 minutes) on your own WARMUP SET: 200-300 4 kicks on 1:10 (can be 50s or 75s) … READ