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Originally written for Golden West on Jan 29, 2020

15 minutes dry land

10 x 100 @1:30 [3rd lap under water]

2 minute explanation of next set

4 x 125 @ 2:15 (50 kick, 25 scull, 25 Tarzan, 25 sprint)

4 x 75 @ 1:20 (25 stroke sprint, 25 underwater, 25 stroke sprint)

4 x 50 @ 1:10 (25 feet first recliner scull, 25 head first leg out scull)

2 minute explanation of next set

10 x 25 @ :40 Pencil line vertical kick. Hang in pencil, arms in the saddle, for 5 sec then kick for 25 sec with 10 secs recovery. [The key is to have the body and legs in line, tight core muscles for alignment, full leg kick, ballerina toes] drill

12 x 50 @ 1:00 Dolphin kick on back with arms extended forearms only out with water bottle or fins in hands [works the core muscles a little more] drill

8 x 25 @ :40 Back flutter kick, from 1M, arms at side, with cup on head drill

8 x 25 @ :40 Back flutter kick, from 1M, arms at side, with cup on head and shoulder rotation/body roll drill

8 x 25 @ :40 Backstroke from 1M with cup of water on head drill

6 x 150 @ 2:00 Back emphasis on head still and good body rotation

8 x 50 @ 1:00 SP3 back stroke (remember what you have learned)

4 x 50 recovery @ 1:00


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TIME

STROKE

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INTENSITY

EQUIPMENT

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