The Pool Sessions #46

Check out the Guide to the Pool Sessions for help deciphering and using this session!

Focus on extending through the Breaststroke, make sure kicks end by squeezing legs together into a streamline. Think about the rhythm of the arm and leg stroke, increasing the gap between arm Pull and leg kick.

Warm Up

300 Choice

4x50 Descend

2x50 Kick

200 Pull breathing every 5

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Main Set

2x50 25 2k1p 25 BR

2x50 25 2p1k 25 BR

2x50 BR build on stroke rate

2x50 25 BR arms dolphin legs 25

2x50 25 heel touch kick (hold arms behind, hands at hips, bring heels to hands) 25 BR

2x50 BR build on stroke rate

4x50 25 BR 25 FS

2x100 50 BR 50 FS

200 BR holding long pull-outs on every turn (1 dolphin kick, 1 pull arms to sides, 1 Br kick bringing arms forward into stroke)

10x50 FS Swim strong, high hips, high on the water, strong kick

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Cool Down

200 EZ

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