WAVES #INTERVAL 1179#19

CORRECTION &BUILDUP:

You will find that today’s session in five parts will fly by. The main focus today is on breathing comfortably and smoothly and challenging you to have a go breathing every 7 strokes for a full 100. Depending upon your natural stroke rate, you’ll either feel this is a major challenge or a bit of a doddle. Find that fine balance between rushing through your strokes to get the next breath and taking it really steady so as to not burn too much energy. It’s a fine skill to acquire and will require lots of control.

Warm Up /

1x

2 x 300 Freestyle easy freestyle --:-- 120
easy freestyle
1 x 200 Pull pull buoy as 4 x (12 1⁄2 scull # 1 + 12 1⁄2 doggy paddle + 25 freestyle) --:-- 120
pull buoy as 4 x (12 1⁄2 scull # 1 + 12 1⁄2 doggy paddle + 25 freestyle)
1 x 300 Drill Fins ↑ popov ↓ freestyle B5s --:-- 120
Fins ↑ popov ↓ freestyle B5s
2 x 100 Kick fins torpedo kick --:-- 130
fins torpedo kick

Main Set /

1x

10 x 50 IM 3x50 butterfly, 3x50 backstroke, 2x50 breaststroke, 2x50 freestyle) --:-- 180
3x50 butterfly, 3x50 backstroke, 2x50 breaststroke, 2x50 freestyle)
5 x 100 Freestyle freestyle B7s --:-- 160
freestyle B7s

1x

1 x 200 Freestyle fins (fast freestyle) ONE FINS --:-- 160
fins (fast freestyle) ONE FINS
5 x 100 Freestyle freestyle B7s --:-- 160
freestyle B7s

1x

8 x 50 Freestyle allout timed set --:-- 200
allout timed set
16 x 50 Freestyle change breath 50m freestyle B3/5/7/3. --:-- 200
change breath 50m freestyle B3/5/7/3.

Cool Down /

1x

6 x 75 Kick w/fins --:--
w/fins
1 x 200 Pull w/paddles --:--
w/paddles
3 x 75 Freestyle Easy --:--
Easy

Total Duration: 00:21:50

Total Distance: 5075

Source: WAVES SWIM ACADEMY