THIS WORKOUT INTRODUCES YOUR FIRST STROKE INTEGRATION DRILL, THE SIDE-FRONT-SIDE (SFS):
Notice that some of the rest intervals are shorter today. As you get more skilled and relaxed at these drills, you should need less rest. However, the focus is still on flawless execution, so if you feel you need more rest to execute well, take it.
WARMUP:
(1) 8 x 25 with :10R (10 seconds rest after each 25); alternate 25 Balanced Body Rolling (BBR) / 25 Side-Glide Balance with Breathing (SGBB) right / 25 BBR / 25 SGBB left.
(2) 4 x 25 with :15RMax (15 seconds rest maximum after each 25); alternate 25 SGBB / 25 swim with focus on side skating.
(3) Check heart rate.
WORKOUT:
(1) 2 x 50 SGBB with :15R; alternate 25 on good side / 25 on weak side.
(2) 2 x 25 Side-Front-Side (SFS) with :15RMax.
(3) 2 x 25 SGBB with :15R; alternate 25 right / 25 left.
(4) 2 x 25 SFS with :15RMax.
(5) Check heart rate.
(6) 4 x :20 Vertical Kicking (VK) with :10R; do odd ones with hands on chest, even ones with hands out of water.
COOLDOWN:
(1) 6 x 25 with :15RMax; alternate 25 SGBB / 25 SFS / 25 swim with focus on side skating.
(2) Check heart rate.
You're done! TOTAL YARDAGE for today: 850, including estimated yards for VK.
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