Warm-up
400 Swim 300 Kick 200 IM Drill 100 RB5 Free DPS
Kick Set
12x (25Kick strong, 50 swim ez, 25 kick strong) No break 100, interval rest 20
Every third one must be non-breast (this means you, Julia)
Swim:
6 x 75's free on 1:20
Descend gently 1-3, 4-6
Stay strong early in stroke (1st get a grip, then let it rip)
"Tuxedo tails finish"
8x 100's Master's IM's (1:50ish)
Here you can drop one length of your worst stroke, and add a length of your best. Strictly looking for aerobic levels of output, with good snap to your strokes. You swim best when you are attacking, and I want you to hold that aggression while keeping your heart rate elevated, but controlled (Aerobic Endurance). The same goes for your stroke – up the strength you put into the ‘pull and throw’ but relax the recovery.
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