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Swim set for the first day back after break

Swim set for the first day back after a break
  • WARMUP
    • 400 EZ with fins
      • Take it easy! Don't sprint the first 50 
    • 100 Pull 
    • 100 Kick
    • 2 x 100 IM drill
  • MAIN SET
    • 4 x 50's Freestyle sprint 
      • :10 sec rest, feel free to take more if needed
    • 4 x 50's Pull
      • Focus on form!
    • 4 x 50's stroke sprint 
      • 10-15 sec rest
    • 4 x 50's Kick 
      • Fast, these are sprints!
    • 8 x 25's underwaters w/ fins, breakout sprint to wall
      • 10 sec rest
      • Alt free/back, if really want to can do fly
    • 400 Freestyle build
      • Long and strong 
  • WARMDOWN
    • 200 EZ

  • Extra things to think about/work on
    • If you have a snorkel, you can use it during the warmup, pull, and 400 in order to help you focus more on your stroke and less on your breathing. It will also get you in the habit of keeping your head down. 
    • You may want to take sporadic breaks throughout practice because you will get extremely out of breath- this is 100% okay! Just try and work on something such as kicking breastroke so that your muscles do not cool down too rapidly and cramp up. 
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