Friday January 20th swim practice

Warmup:

4 x 100 swim w/ 10 sec R

4 x 50 build w/ 10 sec R (build means start each 50 slow and then build your speed throughout the 50)

DPS:

4 x 25 @ 50 sec (count your strokes)

Drill:

4 x 50 drill w/ 10 sec R

1 - head up fr

2 - 1-arm fr

3 - finger drag drill

4 - pull

Pace Set:

8 x 100 @ pace time*

Set your pace time so that you can finish the set and get 5 to 15 seconds rest after each 100. This is the hard effort set.

Pull Set:

6 x 100 pull w/ 10 sec R

Cool Down:

200 easy (50 kick/50 swim)

Total: 2500 meters