11/10/11 - Thursday Workout

With a Swim Meet quickly approaching, we take a step off the "Yards and Intensity" pedal and push a little on the "Review what we have been focusing pedal". Our theme the past several weeks have been working strong swimming (with minimal breathing) around the walls and also Distance Per Stroke (DPS) and how to capitalize on it.

Warmup

200 Free

200 Choice

200 (25Drill/25Kick) All Choice

Prep. Set

400 (Min stroke +2 strokes each lap) Start over every 4 laps.

200 Choice Swim

4x50 Free (3/5 Walls)

Main Set

200 (Non-Free / Choice Equipment)

4x25 Desc. 1-4 (Non-Free)

200 (25Free/25Non-Free)

4x25 Desc. 1-4 (Choice)

200 (All Free)

4x25 Desc. 1-4 (Free)

**NOTES: on all Desc.1-4 --- #1 should be minimum stroke building to a #4 stronger (no breath first 3 and last 3 strokes)

Warmdown

200 Easy