Focus: Turns

WARM UP (1600 yards)

  • 1 x 400
  • Four Rounds – 1 of each stroke
    • 1 x 100 kick
    • 4 x 50 25 drill + 25 swim :10s rest
    • 4 x turns in and out of flags

MAIN SET (1600 – 2000 yards)

  • 4 x 50 on 1:00/1:10/1:20/1:30 – 25 fly + 25 back
    • Two hand touch, sink, push straight back
    • Two underwater fly kicks minimum, first stroke on side underwater
  • 8 x 50 on 1:05/1:15/1:30/1:40 – 25 back + 25 breast
    • One hand touch on your back
    • Stay low, don’t lift body up
    • Swivel or backward somersault
    • Two foot push off w/ feet at a 45 degree angle from toes pointing up
    • One underwater pull and one underwater kick before surfacing
  • 12 x 50 on 1:00/1:10/1:20/1:30- 25 breast – 25 free
    • Two hand touch, stay low
    • Bring one elbow to side, opposite arm strokes head
    • Look up, pull elbow to side
    • Two foot push off at a 45 degree angle from toes up
    • This is the most important turn! Go fast!!!
  • 4 x 100 IM on 2:00/2:20
  • Bonus – 1 x 400 IM

COOL DOWN (200 yards)

  • 1 x 100 on back
  • 1 x 100 EZ choice kick

Total Yards: 3400 – 3800

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s