Swim Workout of the Week

This workout focuses on our ability to work on our stroke count which helps with efficiency and stroke economy.  Enjoy!

2700 meters

Warm up:
200 easy swim, 1 x 50 head lead drill, 1 x 100 long axis kick (no board), 200 w/p+pb.

Main set:
6 x 50 free on 10 sec RI, build 1-3, 4-6.

1 x 200 moderate on :20 sec rest

3 x 50 on 10 sec RI focusing on low stroke count.

2 x 200 on 20 sec RI, holding same stroke count.

4 x 25 fast on 5 sec rest

1 x 400 w/p+pb moderate on 20 sec RI

2 x 25 fast on 5 sec rest

1 x 150 moderately fast on 20 sec RI

2 x 50 on 10 sec RI focusing on good hip rotation.

Warm down:
1 x 200 focusing on bilateral breathing, breathing every 5 strokes.

1 x 100 focusing on bilateral breathing, breathing every 5 strokes.