June 7, 2018 – Masters Games Prep

Swim Session
Warm-Up Technique Drills
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 Swim – Take 5 strokes then lift your head and look to mimic ocean swim
Rest 15-20 seconds

Four sets of:
Streamline Off the Wall – push off on your back roll onto your belly and take a stroke (flip turn drill)

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, ofyour warm up drill. Push the dryland portion.

(Compare to May 3rd, 2018)
FOR TIME:
Swim 25 Meters
1 Burpee
Swim 25 Meters
2 Burpees
Swim 25 Meters
3 Burpees
Swim 25 Meters
4 Burpees
Swim 25 Meters
5 Burpees
Swim 25 Meters
6 Burpees
Swim 25 Meters
7 Burpees
Swim 25 Meters
8 Burpees
Swim 25 Meters
9 Burpees
Swim 25 Meters
10 Burpees

– note your time –

Rest 60 seconds

Every minute, for 2 minutes:
Swim 50 Meters

Every 2 minutes, for 4 minutes:
Swim 100 Meters

Every minute, for 2 minutes:
Swim 50 Meters – focus on the pull

Rest 60 seconds

Every 50 seconds, for two sets:
Swim 50 Meters

Every 1:40, for two sets:
Swim 100 Meters

Every minute, for 2 minutes:
Swim 50 Meters – focus on the pull