Focus: Streamlining

WARM UP(900 yards)

  • Vertical Kicking – 6 x (30s kick + 30s rest)
  • 5 x Horizontal float to tight tuck – Challenge flip all the way over in tuck position
  • 4 x 75 – broken by 25s
    • 25 single stroke to side glide w/ left arm – head in in water looking down, ear to arm, roll entire body to breathe
    • 25 single stroke to side glide w/right arm – keep ear to arm when you breathe
    • 25 side glide with switching by pulling, touch thigh, roll, then breathe
    • Challenge: Keep one goggle in water when breathing
  • 8 x 25
    • SINK, TOUCH, PUSH, 3 fast underwater dolphin kicks, 3 fast breakout strokes
    • EZ swim to the wall
  • 1 x 200 kick with board changing hand positions every 50

MAIN SET (1050 – 1550 yards)

  • 2 x (4 x 100 on 1:45/1:50/2:00)
    • Round #1: Alternate first 25 fast on #1, second 25 fast on #2…
    • In between rounds – 50 backstroke EZ
    • Round #2: 12.5 yards underwater from initial push off of each 100
  • 6 x 30 backstroke kick in streamline position
    • Start at flags facing wall
    • Front float kicking w/ arms at sides to wall
    • Tight tuck + flip
    • Push off w/ arms above head as in two kickboard drill
    • Stay on back for backstroke kick to other wall
  • Bonus Set – Choice, but keep same stroke for entire set
    • 10 x 50 on 1:00/1:10 swim golf
    • Golf score = Stroke count + 50 time
    • Try to lower score each 50

COOL DOWN (200 yards)

  • 1 x 100 double arm backstroke
  • 1 x 50 old lady head up – “I don’t want my hair to get wet” breaststroke
  • 1 x 50 EZ free

Total Yards: 2150 – 2650

 

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