Swim III, Spring 2013, Class 6

Swim III

Spring 2013

Class 6

This week the focus is on distance free. But as always, there is something to think about within the sets. You always want to have your mind in the game.

Warm-up:

300 easy swim

200 as 25 dolphin kick / 25 swim with dolphin kick

4x25 fast with 15sec rest

Main Set:

3x500 as follows:

1^st 500 – Breath Control – 3 strokes per breath for 25yds, 5 strokes/breath, 7 strokes/breath, 5 again for the final 25yd. A breathing ladder. Go very easy and keep your strokes long and slow. The mistake is to speed up to get to the next breath faster – that just causes more fatigue and stopping at each end.

2^nd 500 – Multi-Focus – 25-hard pull/minimal kick, 25-hard kick/easy pull, 25-minimize strokes/length, 25 flop (super relaxed)

3^rd 500 – Best Effort – Build from moderate to very hard, adding some effort with each 100

Cool Down:

2-300 easy swim