Workout of the Week November 12th

600-800 SKPS

My latest favorite drill--push off wall with one arm extended and K on your belly , you will then rotate to your side keep that extended arm where it's at, then you will rotate to your side, then to your back then to your side and back to your belly-->take 3 strokes to get to your other side. This is a great drill to feel your balance in the water. It also takes a lot of core kinesthetic awareness to smoothl move from one phase to the next. So do this drill as follows:

6-8x75 50 Drill+25 swim RI :20
6x50 build (build means to get faster within the distance)

Now for the hard set--If you haven't been swimming much (which would be less than 2x's per week) this is not a good set for you.

4x100 free ALL OUT!
In between each 100 you swim a 400 very easy!
Record your time. You can do it again in a couple of months and compare.
I am happy to keep track of your times if you email them to me!

That's the whole set