THIS WORKOUT IS A DRILL REVIEW:
This practice includes at least one pool length of each skill drill. Note that we're gradually stringing together longer series of drill and swim lengths without rest. The VK part of this workout is the most demanding yet.
WARMUP:
(1) 4 x 25 with 10 seconds rest after each 25 (:10R); alternate 25 Side-Glide Balance (SGB) right / 25 SGB left / 25 Side-Front-Side (SFS) / 25 swim with focus on side skating.
(2) 4 x 25 with :10R; alternate 25 Side-Glide Balance with Breathing (SGBB) right / 25 SGBB left / 25 Slide-Glide Freestyle (SGF) / 25 swim with focus on hand swapping.
(3) Check heart rate.
WORKOUT:
(1) 2 x 50 with :15R maximum (:15RMax; take less rest if you don't need that much); alternate 25 SFS / 25 Three and Glide (3&G) with focus on vertical forearm stroke.
(2) 2 x 25 SGF with :10R.
(3) 2 x 75 with :30RMax; alternate 25 SFS / 25 3&G / 25 swim with focus on hand swapping.
(4) Check heart rate.
(5) 1 x 25 Front Balance (FB).
(6) 1 x 25 Back Balance (BB).
(7) 4 x :30 VK with :15R; keep hands out of water on odd ones, hands on head on even ones.
(8) Check heart rate.
COOLDOWN:
(1) 3 x 50 with :10R; alternate 25 BB / 25 SGBB.
(2) Check heart rate.
You're done! TOTAL YARDAGE for today: 900, including estimated yards for VK.
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