Edie Rogers
Charlottetown Bluephins
Charlottetown, Prince Edward Island, Canada
1. Distance with drills
4 x 500 free on 7:30 SCM
#1 All open turns with no breathing for first 2 cycles
#2 Every 4th length long arm dog paddle
#3 Easy down, fast back
#4 Flip mid-length and no breathing for first 2 cycles after the flip
2. Freeway set:
Start 3 swimmers in a lane at 2 second intervals. Swim continuously for approx 400 metres or any length you like. The third swimmer must pass the 2 ahead before getting to the wall. The lead 2 swimmers must slow their pace to let this happen, the last swimmer is then the leader for the next length, and so on……
The Swimming Wizard 