Napoleon Wrasse
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
100 free, 100 back, 200 free kick w/board, 100 freestyle pull, 100 backstroke pull
(600)
Set 1
2 x 25 @ :10 rest 5 x through, swim as:
—>2 x 25 right arm backstroke
—> 2 x 25 left arm backstroke
—> 2 x 25 3 right arms, 3 left arms backstroke
—> 2 x 25 perfect backstroke
—>2 x 25 back build to a fast finish
(250)
Set 2
10 x 50 back w/ fins @ :10 rest
—>Work the walls. Get as far as you can underwater off each wall, then perfect backstroke technique
200 freestyle pull
(700)
Set 3
500 swim —>75 back, 25 fly or breast. Every 4th 25 fast.
(500)
Set 4
4 x 100 pull @ :15 rest—>50 back, 50 free
(400)
Warm Down
150 easy —> streamline flutter kick on way down, back scull on way back
Total: 2,700