Focus: Stroke Review

WARM UP(200 – 400 yards on your own)

MAIN SET (1950-2900 yards)

  • We will be doing 44 reps on 1:30 interval
  • Reps 1-12 will be breaststroke
    • #1-2: 25 sit or stand on kickboard and scull
    • #3-4: 50 breaststroke kick w/ buoy
    • #5-6: 50 breaststroke drill: All 4s
    • #7-8: 50 breaststroke kick w/ board
    • #9-12: 50 or 75 breaststroke
  • Reps 13-24 will be backstroke
    • #13-14: 25 underwater fly kick on your back
    • #15-16: 50 fashion model kick
    • #17-18: 50 backstroke drill: Lane Line Grab and Pull
    • #19-20: 50 backstroke drill: 6-3-6
    • #21-24: 50 or 75 backstroke
  • Reps 25-32 will be fly
    • #25-26: 50 fly kick on back
    • #27-28: 25 superman chest press w/ dolphin kick
    • #29-30: 50 one arm – pull up & dive down
    • #31-32: 25 or 50 fly
  • Reps 33-44 will be free
    • #33-34: 50 kick on side, lower arm extended
    • #35-36: 50 freestyle drill: 6-3-6
    • #37-38: 25 or 50 freestyle drill: one arm, opposite arm on side
    • #38-44: 50 or 75 or 100 freestyle
  • BONUS – 8 x 50 stroke IM order

COOL DOWN (200 yards choice)

Total Yards: 2350 – 3500

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