REPEAT YOUR VERY FIRST STATIC BALANCE SKILLS PRACTICE SESSION, FOLLOWED BY A T-15 SWIM:
Today is the last day of this training program! For today's workout, you'll repeat an easier practice, in this case the very first workout we did. You'll follow this with another T-15 swim, record the results, and compare them to your first 2 T-15 swims. Do the workout at an easy and comfortable pace, with your focus on executing each drill flawlessly and being as relaxed as possible.
WORKOUT:
(1) 2 x 25 Front Balance (FB) drill with :20R.
(2) 2 x 25 Back Balance (BB) drill with :20R.
(3) 4 x 25 with :15R; alternate 25 FB / 25 BB.
(4) Check your heart rate.
(5) 2 x 25 Side-Glide Balance (SGB) drill with :20R; alternate 25 right / 25 left.
(6) 4 x 25 with :15RMax; alternate 25 FB / 25 SGB right / 25 BB / 25 SGB left.
(7) 2 x 25 swim with :20R; focus on downhill swimming.
(8) Check heart rate.
(9) 2 x 25 SGB with :15R.
(10) 4 x 25 on :15RMax; alternate 25 FB / 25 SGB left / 25 BB / 25 SGB right.
(11) 2 x 25 swim with :20R; focus on downhill swimming.
(12) Check heart rate.
Your total yardage thus far is 600. Now repeat the T-15 swim: swim any stroke or combination of strokes for 15 minutes, and count your laps. When you've finished the lap you were on when 15:00 ticks by, record the following:
(1) number of yards or meters you swam;
(2) your heart rate after the swim; and
(3) elapsed time of the swim. Have you improved? After all your hard work during these last few weeks, of course you've improved!
Congratulations on completing this 4-week program.
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