Focus: Open Turns

WARM UP (1200 yards)

  • ON DECK – Review push-offs + introduce two hand touch open turn approach
  • 1 x 400
  • 8 x 50 kick on 1:20
  • Open Turn Drills
    • Front float to backward somersault
    • Front float to backward somersault to wall push off position
    • Push offs to 3-5 underwater fly kicks
    • Slow-motion approach – 2 – 1 – 0 – blast off
    • 5 x open turn w/ underwater fly kick starting at flags
  • 8 x 50 – 25 fly drill + 25 fly
    • Suggestions for fly drills: Pull up & dive down, kick on back, scull w/ hip rock, one arm, 2L2R2B

MAIN SET (1400 – 2000 yards)

  • Speed Warm Up 8 x 50 on 1:05
    • #1-2: 12.5 fast off the wall + 37.5 moderate
    • #3-4: 25 fast + 25 moderate
    • #5-6: 37.5 fast + 12.5 moderate
    • #7-8: 50 fast
  • 6 x 100 on 1:35 (john)
  • 8 x 100 on 1:45 (bryn)/1:55 (Andrea)/2:15(Diane, Jodi, Todd)/2:45
  • 1 x 100 EZ
  • 6 x 50 – 25 stroke drill + 25 stroke IM ORDER, no free/free
  • Bonus Set (400 yards)
    • 1 x 400 IM – the first 50 of each stroke is kick only, second 50 is stroke

COOL DOWN (200 yards)

  • 2 x 100 choice on 2:00

Total Yards: 2800 – 3400

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