Monday, April 19, 2021

Focus: Shoulder Position

Drill Set: 4 x 100 pull – 1st 25 is protract + retract shoulder then pull

Short Rest Interval Set: 2 x (12 x 25 on :30) First 25 sets your pace
Recover in between sets with a 100 EZ kick

Main Set: Endurance Swim
5:00 minutes choice + 1:30 rest
10:00 minutes choice + 2:00 rest
5:00 minutes choice
Challenge: Can you double your 5:00 distance in 10:00?

Friday, April 16, 2021

Focus: Eyes

On Deck: Backstroke against the wall

Drill Set #1: 4 x 75 w/ cup of water on forehead for the first 25

  • 25 arms at sides, kick on back + 50 backstroke
  • 25 left arm lead on back + 50 backstroke
  • 25 right arm lead on back + 50 backstroke
  • 25 6&6 + 50 backstroke w/ cup of water

Drill Set #2: 6 x 50 – One google in the water, eyes focus on deck

  • Kick on side, L arm extended, one google in the water, breathe
  • Kick on side, R arm extended, one google in the water, breathe
  • 6 & 6 same as above
  • 6 – 3 – 6
  • Breathe every 3rd stroke – on google in the water
  • Freestyle your way, one google in the water every breath

Main Set: 2-3 x (4 x 100)

  1. 25 backstroke or 2 fly strokes off the wall + 75 free
  2. 50 backstrokes or 2 fly strokes off the 1st 2 walls + 50 free
  3. 75 backstroke or 2 fly strokes off the 1st 3 walls + 25 free
  4. 100 backstroke or 2 fly strokes off all walls

Wednesday, April 14, 2021

Focus: Eyes: Look blackline and directly to the side, keep neck long

On Deck: Hip swing, add arms keep head in line with spine

Kick Set: 3 x (4 x 50)
#1 tombstone, #2 board, #3 no board, #4 6-beat kick swim
Main Set: Endurance
Descending intervals by 15s starting at 3:00, do whatever distance you can