First swim of the new year!
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swim = tempo 2100 yards
warmup: 300 choice then 200 kick (alt between 25 yards dolphin/25 free)
main set:
10 x 100 as:
first 5 100's = negative split. (:20 RI)
second 5 100's do as a TT (:20 RI).
then:
400 FR as (25 sprint/50 tempo/25 recovery) do continuous.

Cooldown 200 yards kick set with TYR fins.
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So said my coach. I've never done a dolphin kick before, so I had to watch some youtube videos. I couldn't seem to get the hand of it on my warmup. So after my main sets, I tried it on the cooldown with my fins and it was much easier to get the hang of. But, every time I came up for air, I came to a dead stop. Couldn't seem to keep the undulation going while breathing.


second 5 100's do as a TT (:20 RI). was really TOUGH! I held my times fairly well, but man are my shoulders tired.