Catch 101: You will need a floatation belt for these drills. No kicking.
Lesson: Fingertips point down, straight wrist, elbows are higher than hands
1. 25: Standing doggie paddle
2. 25: Horizontal Doggie Paddle
3. 25: Tarzan
4. 25: Pull, face in water looking down while exhaling, inhale to the side keeping one goggle in the water
Kick 101: You will need a floatation belt. These are vertical kicking drills.
Lesson: Bend at knee, drive lower leg down & to the side w/ hips and pointed toes. The path of the driving kick will be that of an arc. This will mimic kicks #3 and #6 in your 6-beat kick.
1. 4 x ¼ turns to the right (kick, kick, kick, kick, kick, bend R leg and drive hips to turn)
2. 4 x ¼ turns to the left
3. 4 x ¼ turns to whichever side was weaker
Catch Review: You will need a pull buoy for these drills. No kicking.
1. 25: Horizontal Doggie Paddle
2. 50: Tarzan
3. 75: Pull, face in water looking down while exhaling, inhale to the side keeping one goggle in the water
Kick Review: No floatation device this time. Try to kick more than a ¼ turn.
1. 4 x ¼ turns to the right (kick, kick, kick, kick, kick, bend R leg and drive hips to turn)
2. 4 x ¼ turns to the left
3. 4 x ¼ turns to whichever side was weaker
Coordination 101: No equipment.
Lesson: Coordinate same side pull and kick finish.
- 200 yards free w/ 2-beat kick
- 200 yards free w/ 6-beat kick (kicks #3 and #6 are same side finishes)
Catch Review: No equipment. Kicking allowed.
- 25: Horizontal Doggie Paddle
- 50: Tarzan
- 75: Free
Kick Review: 100 yards: Horizontal, arms at sides. Alternate driving kicks. Breathe by rolling over on your back. You may also try this drill on your back.
Coordination Review:
- 100: 2-beat kick
- 150: 6-beat kick
Body Position 101/Tighten Up Set: No equipment
Lesson: Horizontal body position w/ back of swim suit touching air
Four Rounds
- 25: Free w/ tight abs – squeeze abs the whole 25
- 25: Free w/ retracted shoulders – pull shoulders back and down
- 25: Free w/ glut squeeze
- 25: Relax everything. Let your body position do whatever it wants.
- 50: Squeeze everything – abs, shoulders (back and down), and gluts
You may also try this on your back.
Total Yards: 1750
Bonus Set: 8 x 75 on 1:45/2:00/2:10
25 free + 25 choice stroke + 25 free
100 EZ choice
Total Yards: 2450