Friday, April 7, 2017

Focus: Stroke

WARM UP (800 yards)

• 200 SKPS

MAIN SET (2400 – 2800 yards)

• 3 x 800 as described below
  1. 16 x 50 :10s rest
     • 25 drill + 25 swim – suggestions for drills are below
     • 4 x fly drills: fly kick on back, on side, one arm, fly w/ free kick
     • 4 x back drills: kick on back, fashion model kick, left arm only, right arm only
     • 4 x breast drills: kick, breast pull w/ free kick, all fours, separation
     • 4 x free drills: fist, 6-3-6, sailboat/shark, zipper
  2. 8 x 100 on 2:00/2:15/2:40
     • Odds: IM – may substitute free for fly
     • Evens: Free
  3. 4 x (150 followed by 50 recovery w/ good technique) on 3:30/4:00/5:00
     • Try to keep the same pace for each 150
     • May substitute a stroke for free on the evens
• Bonus: 2 x 200IM kick – no board
  • Focus on balanced body position

COOL DOWN

• 2 x 100 – start each 100 w/ a 12.5 yd scull

Total Yards: 3400 – 3800