Wednesday, December 27, 2017

Focus: Open Turns

WARM UP (1100 yards)

• 1 x 200
• Open Turn drills – tight tuck, backwards somersault, no-wall turn,  turn w/ wall
• 8 x 50 on 1:00 – 25 choice drill + 25 swim
• 4 x 75 choice kick on 1:50
• 1 x 200 pull

MAIN SET (2000 – 2400 yards)

• 4 x 400 as shown below
  • Develop a race strategy by 100s
  • For example: First 100 Long, Second 100 Lead Pull w/ Wrists, Third 100 Work the Hips, Fourth 100 underwater fly kick
  • Think about your strategy while you are completing the set
  1. First 400 = 4 x 100 on 1:35/1:50
  2. Second 400 = 1 x 200 on 3:00/3:30 + 2 x 100 on 1:35/1:50
  3. Third 400 = 1 x 300 on 4:30/5:20 + 100 free on 1:35/1:50
  4. Fourth 400 = 1 x 400
• 8 x 2-turn fly or breaststroke 50s from middle of pool on 1:10
• Bonus Set (400 yards)
  • 4 x 75 – 25 kick + 25 drill + 25 stroke IM order
  • 1 x 100 IM fast

COOL DOWN (200 yards)

• 4 x 50 choice on 1:10

Total Yards: 3300 – 3700