Focus: Streamlining

WARM UP (800 yards)

  • Dryland – standing streamline stability test + dolphin kick basics
  • Review push off position – head up, feet up, one arm under, one arm over
  • 10 x push offs from side wall – SINK, TOUCH, PUSH – stay on your side! (last 5 add 3 dolphin kicks)
  • 12 x 25 push offs w/ 3 underwater dolphin kicks + 1 underwater breakout stroke
  • 4 x 50 kick – 25 fly with hands on end of board + 25 free, your choice for hand position
  • 8 x 25 – streamline to one arm pull to side glide (cheek on arm, keep ear on arm when rolling to breath)
  • 4 x kickboard turn drill – keep hands above head
  • 4 x kickboard turn drill w/o board, arms at sides – keep hands above head

MAIN SET (950 – 1750 yards)

    • Three to Four Rounds – Work on push off to streamline to 3 dolphin kicks to underwater breakout
      • 1 x 25 – leave when the last person touches
      • 1 x 50 – turn w/ 3 rapid dolphin kicks off wall
      • 1 x 75 – 2nd turn w/ 3 rapid dolphin kicks off wall
      • 1 x 100 – 3rd turn w/ 3 rapid dolphin kicks off wall
      • Rest one additional minute
    • Two to Three Rounds – 4 x 25 on :45/:50/1:00 – Start with SINK TOUCH PUSH
      • 1 x 25 underwater dolphin as far as you can go
      • 1 x 25 EZ backstroke
      • 1 x 25 underwater dolphin as fast as you can go (when you surface – easy to the wall)
      • 1 x 25 free – first 12.5 fast
    • Bonus Set
      • 1 x 100 kick – toes pointed, fast feet, boil water
      • 1 x 150 pull – keep neck relaxed and look down
      • 1 x 200 swim – work on streamlining with 3 dolphin kicks off each wall

COOL DOWN (200 yards)

      • 1 x 100 EZ backstroke
      • 1 x 100 EZ free w/ streamlining off the walls

Total Yards: 1950 – 2750

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