Hi Friends! Last night was mid-distance freestyle night at Cambridge Masters Swim Club (CMSC from here on out). Here was our work out:
Warm Up - 400, 4x100, 4x50
200 kick - build
200 pull - build
3x300 - 125, 5 sec. rest, 75, 5 sec. rest, 100 - focus on flip turns (6 dolphin kicks) - all on the 4:45
100 kick easy
200 All Out
50 easy
200 All out
200 warm down
Total Yardage = 3,250
The workout was great but things have changed in the last 5 years that I've been out of competitive swimming. Like, now all freestylers dolphin kick off of their flip turns. As I was never good at dolphin kick, I thought it would just slow me down. But after working on it during the middle set, I found it actually got me a good 10 yards past the flags. Excellent. To see what I'm talking about, watch a pro (All-Star Olympian, Natalie Coughlin) do it here.
Thanks for reading!
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