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SWIM: MIDDLE DISTANCE FREESTYLE: L3. Warmup: 400 easy. 5 x 200 free, always getting 30" rest after each effort. Try to get faster on each 200 -- start comfortable and finish fast. 5 x 150 pull/kick with 30" recovery after each one. Use pull buoys with no paddles. Start with 125 pull + 25 kick; add a 25 of kick each repeat. 4 x 25 - underwater kicks with 30" rest. BIKE: 60' warmup at L2, then 45'-75' climb at L3. Find a long hill to climb. This increases your leg and hip strength. Your breathing should be controlled.
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