Thursday, 4/14/16

WARM UP(700 yards)

1 x 100 free
10 x 25 kick w/fins :15s rest
- Start underwater and kick 5 – 10 yards, arms in streamline position
- Come up for air and take a couple of freestyle strokes
- Finish the length by diving underwater again and kicking to the wall
1 x 100 free – no fins
10 x 25 kick w/o fins :15s rest
- Same underwater as the previous 10 x 25 with long kick extension of the leg

Drill Set – Three Rounds
- 1 x 50 – 25 Tarzan + 25 free
- 1 x 50 – 25 L. hand on top of kick board in middle pushing down + R. Arm pull (head is up) + 25 free
- 1 x 50 – 25 R. hand on top of kick board in middle pushing down + L. Arm pull (head is up) + 25 free
- 1 x 100 free with a wide entry (hands in front of shoulders)
1 x 200 kick on back w/ arms in streamlined position
- Remember to extend your kick up to the surface of the water
- Initiate the kick with your hips not your knees
1 x 200 alternate 50 back & 50 free
- Try to transfer the long backstroke kick to a long freestyle kick