Main Set Wednesday - Open Turns and Negative Splits

Those who need lots of coaching help on open turns will do 4 or 5 of the 50s in each set of 50s.

MAIN SET:  2100

8 X 50
On each 50, do your choice of butterfly drill to the far flags, then switch to whole-stroke fly to take you into the turn.  Swim backstroke on the second 25.  Focus:  Stay small and compact on the turn, with head low to the water.  Fall back instead of spinning to the side.

2 X 200 freestyle, with your choice of equipment (or no equipment).
Goal:  Negative-split each 200, AND descend your time on the second 200.

50 easy recovery

8 X 50
Swim each 50 as 25 using any form of breaststroke (kick, drill, or swim) + 25 freestyle
Focus:  Small, compact turn with head ow to the water.  Get your turning hand off the wall QUICKLY for an intense, fast turn.

2 X 200 choice
Goal:  Negative-split each 200, AND descend your time on the second 200.  If your choice is IM, descend the second 200.

50 easy recovery

8 X 50
Repeat either the Fly/Back set or the Breast/Free set.

WARMDOWN: 300
10 X 25 freestyle, with your choice of equipment, on approximately 10 seconds rest
On these 25s, you must breate either every 3, every 5, every 7, or every 9 (or some combination of those) on each length.  Mix it up!

50 easy