gladorca's blog

Monday, January 16, 2006
This set is an aerobic set. Work your technique in the drills and work a constant but hard pace in the distance.
Intermediate (3,300)
Warm up
200 Pull
100 Free
100 Breast
100 Back

Drills
Don't rush these. These aren't about how fast you can do them. You should be working your technique.
4 x 50 Kick on side – right side down, left side back think about good body position
2 x 50 Free think about high elbows
2 x 50 Stupid Drill (hands come out of water, then drop to touch thigh, then normal recovery of arm)
2 x 50 swim like a pencil. Concentrate on making your body straight like a pencil.

Main set
3x100 free (1:50)
3x100 back or breast (1:55)
300 pull (:20 sec rest)
600 free
300 pull or free (:20 sec rest)
3x100 IM (1:55)

Warm Down
2x100 choice