CORRECTION&BUILDUP:

Whilst the intervals of 75 at the end of the Warm Up could feel a little “bitty”, this is a great opportunity to develop your breathing versatility and your ability to switch seamlessly from side to side at will. This versatility will be a real trump card in the open water.

WAVES # CORRECTION #21-Develop your breathing versatility

CORRECTION&BUILDUP:

Whilst the intervals of 75 at the end of the Warm Up could feel a little “bitty”, this is a great opportunity to develop your breathing versatility and your ability to switch seamlessly from side to side at will. This versatility will be a real trump card in the open water.

Warm Up /

1x

1 x 300 Freestyle 300 (100 B3s + 100 breathe L + 100 breathe R --:--
300 (100 B3s + 100 breathe L + 100 breathe R

1x

2 x 200 Freestyle 1. fins javelin 2 x (25 javelin L + 25 freestyle breathe R 25 javelin R + 25 freestyle breathe L) 2. fins 2 x (25 single arm drill R + 25 freestyle breathe R+ 25 single arm drill L + 25 freestyle breathe L) --:--
1. fins javelin 2 x (25 javelin L + 25 freestyle breathe R 25 javelin R + 25 freestyle breathe L) 2. fins 2 x (25 single arm drill R + 25 freestyle breathe R+ 25 single arm drill L + 25 freestyle breathe L)
1 x 300 Freestyle 300 (100 B3s + 100 breathe L + 100 breathe R --:--
300 (100 B3s + 100 breathe L + 100 breathe R

1x

8 x 75 Freestyle 1. pull buoy 25 B3s + 25 B5s + 25 B7s 2. pull buoy 25 B2s + 25 B4s + 25 B6s (breathe L) 3. pull buoy 25 B3s + 25 B5s + 25 B7s 4. pull buoy 25 B2s + 25 B4s + 25 B6s (breathe R) 5. freestyle 25 B3s + 25 B5s + 25 B7s 6. freestyle 25 B2s + 25 B4s + 25 B6s (breathe L) 7. freestyle 25 B3s + 25 B5s + 25 B7s 8. freestyle 25 B2s + 25 B4s + 25 B6s (breathe R) --:--
1. pull buoy 25 B3s + 25 B5s + 25 B7s 2. pull buoy 25 B2s + 25 B4s + 25 B6s (breathe L) 3. pull buoy 25 B3s + 25 B5s + 25 B7s 4. pull buoy 25 B2s + 25 B4s + 25 B6s (breathe R) 5. freestyle 25 B3s + 25 B5s + 25 B7s 6. freestyle 25 B2s + 25 B4s + 25 B6s (breathe L) 7. freestyle 25 B3s + 25 B5s + 25 B7s 8. freestyle 25 B2s + 25 B4s + 25 B6s (breathe R)

Main Set /

1x

4 x 100 Kick 1. fins ↑ broken arrow ↓ B3s 2. fins ↑ broken arrow ↓ B5s 3. fins ↑ broken arrow ↓ B7s 4. fins ↑ broken arrow ↓ B9s --:--
1. fins ↑ broken arrow ↓ B3s 2. fins ↑ broken arrow ↓ B5s 3. fins ↑ broken arrow ↓ B7s 4. fins ↑ broken arrow ↓ B9s
1 x 500 Freestyle freestyle B3s – relaxed --:--
freestyle B3s – relaxed

1x

8 x 50 Pull pull buoy and optional paddles (+5s --:--
pull buoy and optional paddles (+5s

Cool Down /

1x

1 x 200 Freestyle EASY --:--
EASY

Total Duration: 00:07:30

Total Distance: 3100

Created with Virtual Swim Coach