Discover your life aquatic

Theme: Cadence and flow

Distance: 2350m

WARM UP

Drill 25m/Swim 25m

• 2 x 50m Glide position / swim: (glide right side, swim, glide left side, swim)
• 2 x 50m Single Arm freestyle (keeping one arm extended at all times)
• 2 x 50m Single Arm freestyle (using only one arm to swim, other arm by your side. Rotate fully to both sides)
• 2 x 50m Single arm backstroke (using only one arm to swim, other arm by your side. Rotate fully to both sides)
• 2 x 50m Single arm breaststroke (one arm stays extended)
• 2 x 50m Single arm fly (straight arm recovery, press chest in - otherwise, it's too much like freestyle)

MAIN

Do the following pyramid set as follows: round 1 on a 4-second slow stroke rhythm, round 2 on a 3 second stroke rhythm, round 3 on 2 seconds, round 4 on 1 second stroke rhythm and then back down. This is another way to go about changing stroke count, glide phase, distance per stroke and check balance without counting strokes.

Do the first half of the pyramid with a pull buoy, then the second half without.Try to keep the same keeping of balance (hips higher) on the second half.

Rest 15 seconds per round.

• 200m free @ 4 seconds per stroke
• 150m free @ 3 seconds per stroke
• 100m free @ 2 seconds per stroke
• 50m free @ 1 second per stroke
• 50m free @ 1 second per stroke
• 100m free @ 2 seconds per stroke
• 150m free @ 3 seconds per stroke
• 200m free @ 4 seconds per stroke

Rest 2 minutes.

Same set but with breaststroke and/or backstroke (for extra distance and core work). Rest 10 seconds.

• 100m @ 3 seconds per stroke
• 75m @ 2 seconds per stroke
• 50m @ 1 second per stroke
• 50m @ 1 second per stroke
• 75 @ 2 seconds per stroke
• 100m @ 3 seconds per stroke

COOL DOWN

50m freestyle: check stroke count

50m breaststroke: check SC

50m backstroke: check SC

3 x choice stroke of 50m swim golf at a relaxed pace - lower your score