41

Workout #41	3400 yards	2500 yards
Warm-up Swim Choice Pull Free Kick Free Swim IM	500 400 300 200	400 300 200 100
Your Choice Odd#'s *My Choice Even#'s	20x50 10 sec.rest between 50's	20x50 15sec.rest between 50's
IM Drills Kick Pull Swim	200 200 200 2x100 continuous	100 100 100 100
Swim-Down **Drills Free	200	200

*I gave the group the following as my choices for the even
numbered 50's. If you have a partner, you can just alternate.
Free kick-head up, return swim head up
Free - underwater recovery
Breast with free kick
Double arm back with flutter kick
One-arm free, breathe non-stroking side
Fly kick on each side
Breast with one fly kick - exagerate motion
Free one stroke - kick on side, other side
Breast, scull with straight arms
Sit up in water feet first- scull!

**Freestyle drills:
One arm
Catch-up: one hand touches the other up front before the other begins pull.
Hesitation: one arm hangs out the back a sec before recovering.
Drag or ripple: fingers drag through the water directly under high elbow during recovery.
Underwater recovery: just what it says.
Exaggerated roll: stay on side, but facing forward for several kicks.