Wednesday, April 18, 2018

Focus: Power

WARM UP (1400 yards)

• 1 x 400 choice
• 1 x 200 Fly kick on back w/ fins
• 4 x 100 :30 rest as follows:
  25 R arm only w/ L arm at side – Breathe on Left side
  25 L arm only w/ R arm at side – Breathe on Right side
  50 Hip driven free
• 4 x 100 :30s rest – Faddle drill w/ 6 beat kick
  1^st 100: Right paddle + Left fin
  2^nd 100: Left paddle + Right fin
  3^rd 100: Both paddle s + Both fins
  4^th 100: No paddles + no fins

MAIN SET (1800 yards)

Three Rounds – keep the same stroke for entire round Round 1: Use fins, Round 2 Fins + paddles, Round 3: nothing

• 1 x 200 on 3:00 – Fast in and out of flags, rest is moderate
• 4 x 25 on :40
  #1: Power push off then moderate
  #2: Moderate to fast finish on your side, head down
  #3: EZ
  #4: All sprint
• 1 x 100 EZ
• 2 x 50 on 3:00 – All sprint
• 1 x 100 EZ

COOL DOWN (200 yards)

• 2 x 100 :30s rest – EZ pull – no paddles

Total Yards: 3400