Focus of the week: High Elbows
WARM UP (800 yards)
- Sculling Drills – 5 x 50
- Elbows forward scull – windshield wiper motion from high elbows, keep knuckles facing forward
- Front end doggie paddle – pull buoy w/ head up, reach and roll
- Elbow even/ shoulders middle scull
- Elbow at side scull
- Full stroke doggie paddle – pull buoy w/ head up
- 1 x 200 kick on back – no board
- 1 x 100 Spear and hold entry hand high – 6 kicks on L, switch, 6 kicks on right
- 1 x 50 check high elbow position w/ pocket paddles
- 1 x 200 freestyle w/ high elbows
MAIN SET (2000 yards)
- Two Rounds
- 2 x 300 on 5:30
- 1 x 100 kick on 2:30
- 1 x 150 pull – build by 50s
- 1:00 minute rest
- 2 x 150 – wrist straighter series
- First 50 is fists
- Second 50 is wrist lead free
- Third 50 is free with stiff paddle forearms
COOL DOWN (300 yards)
- 1 x 100 backstroke
- 1 x 100 breaststroke
- 1 x 100 catch – up free
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