May 24, 2018 – Masters Games Prep

Swim Session
Two sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count @ 50% pace
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 15 seconds between each 50 Meter effort

Two sets of:
50 Meter Thumb to Thigh @ 50% pace
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 15 seconds between 50 Meter efforts

Four sets of:
Swim 25 Meters with Breathing Options Below

Choose one of the three options:
(1) Breathe every 5th stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side
(2) Take 1 breath per 25 meters
(3) No breaths
Rest 15 seconds between each 25 Meter effort

Challenging Sets!!!
Every 30 seconds, for 2 minutes (4 sets):
Swim 25 Meters – Pull-Only

Every 45 seconds, for 3 minutes (4 sets):
Swim 25 Meters – Kick-Only

Every 20 seconds, for 80 seconds (4 sets):
Swim 25 Meters – focus on high hips and good positioning

Rest a bit, and then cool down with…

Four sets of:
Swim 50 Meters – Stroke Count and Breathe every 5th stroke
Rest 15 seconds between each 50 Meter effort

Four sets of:
Streamlines for distance
Rest as needed