THIS WORKOUT INCLUDES YOUR FINAL STROKE INTEGRATION DRILL, "THREE AND GLIDE" (3&G):
This workout also uses the warmup to quickly review the earliest skills you learned. Note that you're gradually increasing the amount of swimming. Reread the descriptions of the focus points for each swim. Note the change in hand and arm positions on the VK set.
WARMUP:
(1) 4 x 25 with :10R (10 seconds rest after each 25); alternate 25 Front Balance (FB) / 25 Side-Glide Balance (SGB) right / 25 SGB left / 25 swim with focus on downhill swimming.
(2) 4 x 25 with :10R; alternate 25 Balanced Body Rolling (BBR) / 25 Side-Glide Balance with Breathing (SGBB) right / 25 SGBB left / 25 swim with focus on side skating.
(3) Check heart rate.
WORKOUT:
(1) 2 x 25 with :15R 3&G.
(2) 2 x 50 with :15RMax; alternate 25 SFS / 25 3&G.
(3) 2 x 25 with :10R; alternate 25 SFS / 25 SGF.
(4) 2 x 50 with :15R; alternate 25 SGF / 25 3&G; focus on vertical forearm stroke (get the stroking forearm vertical to the pool bottom as far out in front of you as possible, and keep it vertical as long as possible while the arm moves down the body).
(5) Check heart rate.
(6) 2 x 25 swim with :10R with focus on hand swapping (keeping one arm extended in front of you until your recovering or entering hand is ready to trade places).
(7) 4 x :20 VK with :10R; keep hands out of water on odd ones, hands on head on even ones.
(8) Check heart rate.
COOLDOWN:
(1) 6 x 25 with :10R; alternate 25 SFS / 25 SGF / 25 swim with focus on hand swapping.
(2) Check heart rate.
You're done! TOTAL YARDAGE for today: 850, including estimated yards for VK.
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