MONDAY/OCTOBER 15, 2012

FOCUS:            DISTANCE FREE/PACE

Warm Up	300 swim
Drill Set	2 x through (see bottom for explanation) ·         25 top scull @ :45 or r=10 ·         25 middle scull @ :45 or r=10 ·         25 bottom scull @ :45 or r=15 ·         25 10-beat free @ :45 or r=15
Main Set	1 x 600 swim @ 9:00 or r=1:00 ·         Keep your stroke long and strong   2 x 300 pull @ 5:00 or r=30 ·         Breath 3/5/3/5/3/5 by 50’s   4 x 150 swim @ 2:40 or r=20 ·         descend times 1-4   8 x 75 @ 1:30 or r=15 ·         build 3rd 25 of each 75   12 x 50 swim @ :55 or r=10 ·         fast every 4th 50
Cool Down	100 swim

                                                                                                                        TOTAL: 3600 Yards

Top Scull	·         extend arms in front ·         keep arms straight ·         keep hands 6 inches below water surface ·         push water outward about 12” with palms at 45° ·         turn palms and push water inward ·         head is in water, lift to breathe as necessary
Middle Scull	·         extend arms in front ·         bend elbows to 90° (hands and forearms are vertical) ·         keep elbows in front of shoulders ·         push water out and in while keeping elbows near water surface
Bottom Scull	·         extend arms at sides ·         scull just past hips (where you would finish your freestyle stroke)
10-beat Free	·         extend one arm overhead (hand 6 inches below surface) ·         keep other arm relaxed at side ·         kick 10 times with body rolled onto side ·         keep face in water with eyes looking down extended arm ·         breathe after 10 kicks are complete ·         rotate to other side without taking a breath