Focus: Stroke

WARM UP (1700 yards)

  • 1 x 400 free
  • 2 x 150 build free kick :20s rest
  • 2 x 200 pull on 3:15/3:45/4:00/5:00
  • 8 x 75 descend on 1:20/1:30/1:50/2:30

MAIN SET (1100 – 1800 yards)

  • 8 x 50 – 25 drill + 25 stroke :15s rest
    • Breaststroke – seahorse kick, out up kick stretch, separation drill, all 4s
    • Backstroke – fashion model, 6 – 1 – 6, lift thumb pinky down, one arm w/ opposite arm on side
    • Fly – seahorse kick, pull up dive down, sculling w/ fly kick, 2L2R2B
  • 4 x 75 stroke kick :20s rest
  • 8 x 2Turn 50s on 1:00/1:10/1:20/1:30 – pick an interval that gives you :20s rest
    • Work on turns and pullouts and/or breakouts
    • Keep your head down on open turns
  • Bonus Set (600 yards)
    • 6 x 100 IMs on 2:00/2:20/2:45
      • If your fly is weak, do 2L2R2Both
      • If you are too tired to do fly properly, swim free

COOL DOWN (200 yards)

  • 1 x 100 double arm backstroke or EZ free
  • 1 x 100 EZ free kick or a stroke kick you didn’t do

Total Yards: 3000 – 3700

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