Originally written for Golden West on May 31, 2022
14 minutes stretch
10 x 100 @ 1:30 3rd length underwater breath hold (goal is to consistently make it with 1 breath or less).
2 minute explanation of next set
12 x 100 @ 2:10 [25 scull on back w/ leg raised, 5 wall ups, 25 Tarzan SP1, 25 fish kick on side, 10 sec static flutter kick into flip turn, 6-8 underwaters with strong break out for 3 strokes and easy into wall. Fly, back, free, back order for last 25]
1 x 100 @ 2:00 Rec
2 minute explanation of next set
3 x [this set is designed to improve our last 25m of a 200m swim while training in a yards pool. It may help to print the set and post it at each end of the lane for the swimmers to refer to.]
1 x 75 @ 1:00 [50 w/ 3 breath max + 25 SP1]
1 x 100 @ 1:20 [50 w/ 3 breath max + 50 SP1]
1 x 125 @ 1:40 [50 w/ 3 breath max + 50 SP1, 5 sec break, 25 SP2]
1 x 150 @ 2:00 [50 w/ 3 breath max + 50 EN3, 5 sec break, 25 SP1, 5 sec break, 25 SP2]
1 x 175 @ 2:20 [50 w/ 3 breath max + 75 EN3 breathing every 5th, 5 sec break, 25 SP1, 5 sec break, 25 SP2]
1 x 200 @ 2:40 [50 w/ 3 breath max + 75 EN3 breathing every 5th, 5 sec break, 50 SP1, 5 sec break, 25 SP2]
1 x 225 @ 3:00 [50 w/ 3 breath max + 75 EN3 breathing every 5th, 5 sec break, 50 SP1, 5 sec break, 50 SP1]
1 x 50 @ 2:00 rec
2 minute explanation of next set
8 x 50 @ 1:00 flutter kick
1 x 200 @ 4:00 rec
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