Monday, January 22, 2018

Focus: Turns/Distance

WARM UP (1000 yards)

• ON DECK: Foam roller shoulder stretches
• 1 x 300 choice
• Turn drills – tight tuck, front flip from float, front flip from 2 strokes, broken turns, power push-offs
• 8 x 2-turn 50s free on 1:00
• 8-10 streamline vertical jumps
• Continuous Kick Ladder – 25 fast/25 recovery, 50 fast/50 recovery, 75 fast/75 recovery

MAIN SET (2600 yards)

• 4 x 150 free on 2:20 or 2:45 (PINK ZONE)
  (1^st 50 is long, 2^nd 50 is hip-driven, 3^rd 50 is strong kick)
• 1 x 200 Free Fast (RED ZONE)
• 1 x 100 EZ
• 3 x 150 free on 2:20 or 2:45 (PINK ZONE)
  (1^st 50 is long, 2^nd 50 is hip-driven, 3^rd 50 is strong kick)
• 1 x 200 Free Fast (RED ZONE)
• 1 x 100 EZ
• 2 x 150 back or breast stroke on 2:40 or 3:00 (PINK ZONE)
• 1 x 200 Fast Choice (RED ZONE)
• 1 x 100 EZ
• 1 x 150 free (1^st 50 is long, 2^nd 50 is hip-driven, 3^rd 50 is strong kick)
• 1 x 200 free Fast (RED ZONE)

COOL DOWN (200 yards)

Total Yards : 3800