Group Swim #2

Warm-up, 5 minutes

Drills (6 sets)
2 x 25s “swim” with board, relax shoulders and breathe to the side
1 x 50 easy freestyle; long glide, like speedskating
Rest 15 sec after all segments.

12 x 50s, practice breathing every 3 or 4 strokes. Focus on rolling head with body to get the breath. Hold proper body position throughout. 1-3 easy, 4-6 add a little sauce, & 7-9 fast. Max effort: 80% Rest 15 sec between each. Then, 10-12, let 'er rip! All-out 50s; rest 30 sec between each, notice your breathing patterns...mouth exhale? Nose & mouth?

~demo~

6 x 25s long glide freestyle. Easy; breathe when you're empty. Heads & tails.

Warm-down