Wednesday, November 8, 2017

Focus: Early Vertical Forearm

Warm-up (1100 yards)

• Dryland: Early vertical forearm demonstration and trial
• 1 x 200 free (sub-white zone: 120-130bpm)
• Drill Set: 3 x (4 x 25)  first person goes when last person touches
  First round: Alternate left and right arm scooter drill w/ board
  Second round: Doggie paddle
  Third round: Tarzan
• 1 x 200 free (white zone:130 – 150 bpm)
• Turn Drills:  5 x Approaches – stop when you hit the wall, check out foot placement s/b 0-45 degrees off of vertical, then re-align and push off (SINK, TOUCH, PUSH)
• 2 x 100 on 2:00 – 25 left arm extended kick + 25 right arm extended kick +
  50 6/3/6 drill
• 1 x 200 free (pink zone: 140 – 160 bpm)

Main Set (2000 yards)

• 10 x 100 w/ varying rest intervals – see below
  (Short intervals – PINK zone, long intervals – WHITE zone)
  • 1 x 100 on 1:45 free
  • 1 x 100 on 2:15 choice
  • 2 x 100 on 1:45 free
  • 1 x 100 on 2:15 choice
  • 3 x 100 on 1:45 free
  • 1 x 100 on 2:15 choice
  • 4 x 100 on 1:45 free
  • 1 x 100 on 2:15 choice
  • 5 x 100 on 1:45 free
  • 1 x 100 on 2:15 choice

Cool Down

• 1 x 100 double arm backstroke
• 1 x 100 EZ kick

Total Yards: 3300