Your Halloween treat!

October 29th, 2015 | Posted by Swim Gators Webmaster in Coach's Corner

1-) 8 x 75 free (50 Long Stroke Drill – 25 Swim free) 10 s rest

Long Stroke Drill: pause at the finish, hand by your leg and body turned sideways.

2-) 3 x 400 (100 kick free – 100 swim free) 20s rest

3-) 8 x 25 alternating :(1 x breast w/ fly kick 1 x swim breast) 10 s rest

Keep elbows close to the surface at all times, and push hips up as you launch forwards!

4-) 6 x 200 alternate: [1 x 100 pull 100 swim

1 x desc 1-4 by 50s remember to increase kick when accelerating]

5-) 8 x 25 back (1 x titanic back 1 x back) Titanic Back: slow motion recovery, accelerate into pull once hand is at about the same level as your head.

6-) 2 x (3 x 100 free 1 x easy, 1 x medium, 1 x fast!) 30 s rest in between 100s, 2 min rest after fast 100

Enjoy!

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