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