Here it is; a new training year and a new coach.  Last coach focused on open water and the technique.  New coach is more pool and endurance focused.  BTW new coach swam in the P2P in the elite group.  No slouch there.

Here is the second training session.

200 freestyle – warm-up

10 * 25 lung busters – for 25m breath each 3 strokes then next 25m 5 strokes and then onward.  20sri

2 repeats  of the following set
50 * Lateral kick – on side one arm out in front
50 * Shark fin – fingers slide up and down side, knee to arm pit
50 * 3 stroke switch
50 * two touch freestyle – on upstroke touch armpit and temple with thumb

100 choice easy

8 * 25 kick sprints – using board 30sri

5 * 50  free style – 25 building & 25 sprint  tumble turn 30sri

100 pull easy

100 swim/run tumble turn

sri = seconds rest intervals

BTW tumble turn    blow out your nose  🙂