18052011 Swim Squad

Dear Team,

Everytime I start my post with Dear Team, I'm just glad I don't have to deal with plural or singular kind of language errors... =p

Anyway, we're in our 3rd base endurance week. Loads of swim again, loads of "time goes by so slowly" kind of stuff....

Warm Up: 123 hundreds. (15 minutes)

100 Kick
200 Pull
300 Swim 

Main Set: 3X10X50 (Kick, Pull, Swim) 60 minutes

10x50 Kicks (25slow, 25fast) on 2mins ----> So it starts gently.
Rest 2 minutes
10x50 Pulls with Strapped Legs on 2mins ----> So that you can't cheat, and you'll have to fight the sinking demon and still do the catch properly.
Rest 2 minutes
10x50 Hard Swim on 1:30min ----> Aim for continuous kicks (especially in breathing) and proper techniques in swim
Rest 1 minute

Cool Down: EasY SwiM (15 minutes)
5 x 100s as
Backstroke [Loosen shoulders - stretch all the way back in recovery]
Breaststroke [Practice your catch, and feel the glide in your kick to streamline your body
Fist Freestyle [Practice water feel, feel the catch and building of resistance at the front part of pull]
Breaststroke [Practice your catch, and feel the glide in your kick to streamline your body]
Backstroke [Loosen shoulders - stretch all the way back in recovery]




Cheers
KK