For today we have a practice incorporating some swimming, kicking, and pulling throughout, along with some descend work. Enjoy! WU-50 pull/100 Fr/150 pull/200 Fr 4×50 Kick progression as 1-50 kick 2-37.5 kick/12.5 Fr 3-25 kick/25 Fr 4-12.5 kick-37.5 Fr Primary [1950] 3×125 Fr descend 1-3 as 75 pull/50 Fr on rest :20 9×25 Fr on…
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Tag: Freestyle swim
Practice changing speeds
Here is a practice with a primary set that will force you to ‘change speeds’ not only throughout the set, but also throughout portions of each swim… WU-150 Fr/50 Kick x2 6×75 as 25 pull/50 Fr on rest :20 **slow down your tempo on the pull, and mimic the additional length even after dropping the…
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Broken Descends
WU-200 Fr 4 rounds of: 100 Fr on rest :20 50 kick on rest :30 **Kick may be either with or without a board** 12×25 Fr build the evens on rest :15 Primary (extended broken swim) x4 **The goal of this main set is to maintain the same ‘broken’ 250 time even as your rest…
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Tri Swim Practice 12/20
WU-3×100 Fr on rest :10 ———————————————————— 2 rounds of : 4×25 Fr as 12.5 underwater recovery/12.5 full Freestyle on rest :20 4×50 Fr pull on rest :20 **Focus on feeling the pressure from the catch on the fingertips down the forearm** Primary 2 rounds of the following- 1×150 Fr at Red/mile pace on rest…
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Fast and Effective
Here is a practice focusing on swimming FAST on decreasing repeats…the goal for the primary is to hold the fastest possible pace for the entire round (ie don’t sprint the beginning only to gas out in the end). A good way to control your pacing is both by time and counting your strokes. Enjoy… WU-200 Fr/200…
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