Tuesday’s Practice: 12 Days of Christmas

Merry Christmas swimmers!

Todays practice is a low-key workout, so have some fun with it!  While the song is sung repeating each day, you’ll complete the workout in order from 1 to 12, only “doing each day” once.

Feel free to sing the song loudly between each set 😉

 

On the _ day of Christmas my swim coach gave to me…

  1. A 50 Breathing Every 3
  2. 200 Swim (choice, steady pace)
  3. 3 Solid Starts (if no blocks are available, do 3×25 @ :40 1/2 fast 1/2 smooth)
  4. 4 100’s Kick (Choice, @ :10r)
  5. 500 Free (focus on breathing pattern!)
  6. 6 Laps of Tarzan (6×50 @ 1:00 1/2 25 Tarzan drill w/fins)
  7. 7 Under Waters (7×25 UW @ :10r w/ fins)
  8. 8 Flips a Turning (4×2-turn 50’s @ 1:00)
  9. 9 Strokes of Spin Drill (4×50 @ 1:00 9 strokes backstroke spin drill, smooth to wall)
  10. 10 Choice Drills (10×50 @ 1:00 your choice!)
  11. 11 25’s Quickly (11×25 fast @:30 choice stroke)
  12. 12 25’s cool down 

 

12 Days of Christmas: Swimming Style from Sarah Monk on Vimeo.

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