Discover your life aquatic

Distance: 1800-2900m

Focus: Weightless arm during glide (reduce tension)

WARM UP- 600m

3x

• 100m Free (1. earlier entry, 2. elbow lead 3. smooth entry)
• 50m kick in glide position (weightless lead arm)
• 50m pull (pull buoy) (drive forward, don't just pull back)

MAIN - 1000-1900m

8 x 50m on 15-20 seconds rest; stroke count pyramid (+0, +1, +2, +3, +4, +3, +2, +1)

1-2 x 4 x 50m IM order (fly for 50m, br for 50m, etc...) on 15-30 seconds rest

* fly as a 2 x 25m for better traffic (narrow lanes)

2-4 x 200m on 60 seconds rest

* options: choose two of the following exercises and alternate:

• stay just below lactate threshold (65-75% MaxHR)
• SC+2 or +3 for each 200m
• Negative split

Extra credit

3 x 100m Fly, then BR, then BK on 30 seconds rest

* Focus: Glide, especially in short axis strokes

COOL DOWN-200-400m

1-2 x

• 100m or 4 x 25m free with finger drag (quiet swimming/no splashing)
• 100m choice BR or BK or relaxed IM/free combo