Down Week – 10 x 100m FS Test Set
Warm-Up: 1400m
- 500 to 1000m Choice strokes of Pull, Swim with Fins, Full Stroke.
- Group lead drill set working on FS – emphasizing single arm, stroke count, and 6-beat
Set 1: 1300m Aerobic Dev
- 100m FS at 70% speed taking time to feel stroke **Long and Strong**. EVERYONE needs to get a time for this – experienced swimmers to help others.
- Organize into lanes by speed.
- 10 x 100m FS at your swim pace + 15 to 20 sec rest per 100m. Harder option is to descend the swim by 100’s.
100-200m Easy BK Swim for recovery
Set 2: 500m Kick, 100m Recovery
- 10 x 50m Kick with the following options:
- Board Kick on 1:10 (or 5-10 sec rest per 50)
- OR Fins Kick on 1:00 (or 5-10 sec rest per 50)
- 50-100m easy to stretch out arms.
Set 3: 2-400m Aerobic
- 200-400m Pull Choice
Tech Session:
- Block Starts
- Stroke Turns
- Stroke Correction
Hot Tub Time!
W.U. 1400m, Main 1800m, Kick 500m Total 3700m