Monday -- 10/8/10 Workout

Warmup

600 (100swim/100kick/100pull) x 2

Prep Set (Technique)

2xthrough (see NOTES)
8x25 Drill
4x50 Applying Drill

**NOTES:
Round 1:
8x25 - Fins - 10kicks per stroke with finger tip drag. - Focus on rotation and leaning.
4x50 - Swim - Over rotate - DPS (Dist. Per Stroke) - High Elbow

Round 2:
8x25 - No Equipment - Count strokes first (2) 25s - Then drop 2 strokes every 2x25.
4x50 - 1st 50 "Normal" strokes - 2nd-4th 50s decrease strokes.
--Example-- 1st 50 (20 strokes per lap) -- Decrease to 18/16/14 strokes per lap over next 3 -50s


Main Set

3x300
1). Pull - Breathing pattern every (3 strokes 1st 50 -/- 5 strokes 2nd 50 -/- 3 strokes 3rd)
2). Kick (fins option) - Keep steady / 70%-80% effort throughout.
3). Swim -- Decrease strokes per 100 as swim goes.

Warmdown