Focus: Bilateral Breathing w/ one goggle in the water

Dryland

  • plank
  • boat

WARM UP (1000 yds)

4 x 100 kick w/ kickboard (15s rest)
50 left side breathing w/ right goggle in water
50 right side breathing w/ left goggle in water
1 x 200 swim
concentrate on keeping one goggle in the water
4 x 50 pull on 1:00/1:10/1:15/1:20
breath every 3rd stroke
4 x 50 swim on 1:00/1:10/1:15/1:20
breath every 3rd stroke
Turn drills
tight tuck + somersault + submerge

MAIN SET(1100 – 1450yds)

6 – 8 x 100 on 1:55/2:00/2:10/2:30
25 breathe on left side only
25 breathe on right side only
breathe every 3rd stroke
4 – 6 x 75 pull on 1:30/1:45/1:50/2:00
work on spear fish entry
Vertical Kick
4 x 30s kick + 30s rest

COOL DOWN (250 yds)

1 x 150 swim w/ 6-beat kick
1 x 100 double arm backstroke

Total yards: 2350 – 2700

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s