Tri Fit Swim Club – Week #10 (Final)

Warm Up

Do this twice:

2 x 25m Single Switch

2 x 25m Fists

2 x 25m Swim with mailslot

2 x 25m Skate

Main

4 x 200m: Continuous swim with changing focus.

1st: Swimlek with pace: Perfect pace 10 strokes / Medium (ie. SC+2 or 3) for 6 strokes.

2nd: Swimlek with technique: Elbow lead (6 strokes) / Spear to catch (6) / Mailslot (6)

3rd: 50m at SC, 50m at SC+1, 50m @ SC+2, 50m @ SC+3

4th: 6 strokes with fists, 6 strokes with hands

Backstroke:

4 x 50m: 25m back stroke triple switch drill / 25m backstroke

4 x 50m: 25m backstroke at SC / 25m at SC-1

Freestyle:

4 x 50m: 25m  triple switch drill / 25m freestyle

4 x 50m: 25m freestyle at SC / 25m at SC-1

Cool Down

4 x 25m Quiet swim (free)

4 x 25m Kick on your back

2200m