May 11, 2015 – Regionals Weeks 2 and 3

Active Recovery Swim Session
Swim sessions provided by Heidi Fearon

DRYLAND:
50 V-Ups – do a super man roll keeping arms and legs off the ground inbetween each V-Up

WARM UP:
Four sets of:
50-Meter Catch Up
(one arm will always be stretched out front and the other arm will catch up to it then pull)
Rest 15-20 seconds

Four sets of:
50 Meter Finger Tip Drag @ 50% pace
(focus on one goggle in and one out when you breathe)
Rest 15-20 seconds

Four sets of:
25-Meter Long Streamline – try to take your first stroke at the flags and complete a flip turn at the end
Rest 15-20 seconds

MAIN SET : (focus on form for your swim – maximize streamlines – control your breath in the swim – smooth and long is fast – stroke count should be within 1 no more than 2 of your warm up drill – try to incorporate flip turns.)

Every minute, on the minute, for 4 minutes:
50 Meter Swim

Every 2 minutes, for 8 minutes (4 sets):
100 Meter Swim

Every 4 minutes, for 8 minutes (2 sets):
200 Meter Swim

Two sets of:
Swim 50 Meters – Kick Only
Rest 15 seconds
Swim 100 Meters
Rest 30 seconds
Swim 100 Meters
Rest 30 seconds
Swim 50 Meters – Pull Only
Rest 15 seconds

Warm down

Practice some streamlines and flip turns if you have time.