Imported item 240

081919 SOTW Get Your Hand on the WallWARMUP: 400 on your ownWARMUP SET: 400Focus = Swim at moderate pace, and achieve horizontal bodyline and fingertip touch at each finish.8 X 25 on :35Odds: Breaststroke with mini pullEvens: Freestyle, no breathing flags to finish8 X 25 on :40Odds: Butterfly swim or drillEvens: Backstroke, practicing “throwback” finishesMAIN SET: 800/1700Swim 4 rounds of the grid. Choose one column and work down for your sendoffs/turnarounds.Focus = championship finishes on all swimsFor breast & fly, this means head and eyes down, arms extended, fingertip touch.For backstroke, this means knowing your stroke count from flags to finish, and finishing with a “throwback.”For freestyle, this means no breathing flags to finish, and finishing with eyes down and horizontal body position.Round 1: Freestyle, with Butterfly as “stroke”Round 2: Freestyle, with Backstroke as “stroke”Round 3: Freestyle, with Breaststroke as “stroke”Round 4: 100% Freestyle; no breathing flags to finishNote: Your 15y/m of “stroke” will never start at exactly the same spot, so you will need to learn to adjust your stroke (long or short) to achieve correct bodyline at the finish.3 X 50; last 15y/m is stroke:50/1:00/1:10/:50by round:55/1:05/1:15/:55by round1:00/1:10/1:20/1:00by round1 X 100; last 15y/m is stroke1:301:401:50 or 2:0050 easy recovery, then repeat another 4 rounds of the grid.WARMDOWN: 100-200