Monday, December 13, 2021
Warm-up Option “A” (1200 yds)
- 1 x 300 choice
- 2 x 150 free kick 50 EZ, 50 moderate, 50 fast
- 6 x 50 Drill on 1:05 Suggestions: Fist, Single arm w/opp. arm at side, Doggie Paddle, Tarzan, 6-3-6
- 3 x 100 on 1:40
Main Set (2100 yds)
Three Rounds –Only 8 x 25s change, Stroke cadence increases each round
- 8 x 25
Round 1: 8 x 25 on :40
Freestyle arms w/ finned dolphin kick
Round 2: 8 x 25 on :45
Freestyle w/ banded ankles
Round 3: 8 x 25 on :50
Freestyle w/ crazy fast spinning arms - 6 x 50 on 1:00
25 Free pull + 25 backstroke pull – Match stroke counts - 1 x 200 Super slow freestyle w/ a tight core
- 8 x 25
Cool Down (200 Yds)
- 4 x 50 choice on 1:10
Total Yards: 3500
Warm-up Option “B” (1000 yds)
- 1 x 200 choice
- 2 x 100 free kick 50 moderate, 50 fast
- 6 x 50 Drill on 1:10 Suggestions: Fist, Pull buoy at knees, 6-3-6, Single arm w/opp. arm at side, Tarzan
- 3 x 100 on 2:00
Main Set (1800 yds)
Three Rounds –Only 8 x 25s change, Stroke cadence increases each round
- 8 x 25
Round 1: 8 x 25 on :50
Freestyle arms w/ finned dolphin kick
Round 2: 8 x 25 on :55 Freestyle w/ banded ankles
Round 3: 8 x 25 on 1:00 Freestyle w/ crazy fast spinning arms - 6 x 50 on 1:10
25 Free pull + 25 backstroke pull – Match stroke counts - 1 x 100 Super slow freestyle w/ a tight core
oke that the set featured
Cool Down (200 yds)
- 4 x 50 choice on 1:20