July workout of the week - 1650 meters
Warm Up 200
50 Using fins Swim on the bottom of pool Enjoy the Peace & Quiet
50 Elementary back --- stretch out & gliiiiide
50 With a pull bouy –Sit up Using arms to pull forward & backward scull
50 Purple paddles (water aerobic) pull forward & backward
Drills 200
1 X 50 Underwater freestyle – muscle memory!-Reach far forward & extend all the way back to thigh
1 X 50 Bringing arms over Duplicate underwater stroke
4 X 25 No snorkel – Fast turnover – exhale & alternate breathing
Kick 250
250 Switch by 50= front, side, back, side, front
Pull 600
3 X 200 #1 Bouy, #2 add paddles, # 3 add parachute
Mini-Set 200
4 X 50 Level 3 – 10 sec rest
Main Set 200
8 X 25 Alternate ---- Odd # Level 2 ----Even # Level 5 ------30 secs rest