Team,

Everybody EXCEPT LAWRENCE...

Please follow the program below. Get it done by this week..:)

Peak week:
Focus:
Good stroke + high intensity

Before start, visualize as real as possible choppy water in sea throwing u all around and you swimming silky and fluidly in the choppy water slicing open all the wave that is pushing u around.

Make sure all hard effort are swam with maximum effort and focus to streamline the body then think abt pulling hard.

Warm up: 200m fs build (easy - medium - hard - all out)

Get mentally ready

6x50m ( 2x easy medium hard ) 10s R

Breast stroke 200m
Immediately
Followed by 500m Hard
Immediately
Breast stroke 200m

Rest 5mins.
10x 50 (25m swim with sighting - 1min thread water -25m swim with sighting)

Cool down:
Mixed strokes 200m

Total mileage: 2.1km

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Cheers
KK