On Deck: One legged punches

Warm-up (1200 yds) Two Rounds

  • 4 x 50 on 1:00/:55
  • 2 x 100 on 1:45/1:40
  • 1 x 200 on 3:00/2:50

Drill Set–(300 yds)

  • 6 x 50 on 1:00   25 drill + 25 free
    drill = 3 strokes + 10s glide, eyes downward, body 45*

Threshold Endurance (EN-1) Set (900 yds)

  • 8 x 100 on 1:30   (This set only lasts 12 min!)
  • 1 x 100 recovery pull

Kick Set on back (200 yds)

  • 2 x 100 as follows:
    25 arms in streamline, fly kick
    25 arms crossed on chest – backstroke kick
    25 arms at sides, breast stroke kick, heels touch hands
    25 arms point toward ceiling, Titanic w/ backstroke or fly kick

Mini Stroke Set (400 yds)

  • 4 x 100 IM on 2:00

Cool Down (200 yds choice)                             Total Yards: 3200

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s