July 5, 2018 – Masters Games Prep

Swim Session
Warm-Up Technique Drills
Two sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts

Four sets of:
50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 30 seconds between 50 Meter efforts

Two sets of:
25 Meter (½ length closed fist, ½ length swim)
Rest 20 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)

Main Set
Two sets of:
25 Meter Kick Only
Rest 30-45 seconds
50 Meters Pull Only
Rest 45-60 seconds
50 Meters
Rest 45-60 seconds
50 Meters
Rest 45-60 seconds
50 Meters Pull Only
25 Meter Kick Only
Rest 2 minutes

Two sets of:
25 Meters @ 70% effort
Rest 15 seconds

Two sets of:
50 Meters @ 70% effort
Rest 30 seconds

Two sets of:
25 Meters @ 100% effort
Rest 30-45 seconds