May 11, 2015 – Regionals Week 1

Active Recovery Swim Session

Swim sessions provided by Heidi Fearon

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 – try to incorporate flip turns.)

Every minute, on the minute, for 2 minutes:
50 Meter Swim

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

One set of:
200 Meter Swim

Rest until recovered, and then…

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.