Wednesday, October 20, 2021
The 6 – 3 – 6 drill illustrated. Link goes to video.

Start with left arm lead kick for 6 beats.

Pull left arm while recovering with right arm.

Pull right arm while recovering with lect arm.

Pull left arm while recovering with right arm.

Breathe on right side.

Right arm lead kick for 6 beats.
Warm-up Option “A” (1650 yds)
- 2 x 200 on 3:10
- 2 x 75 kick on 1:45
- 2 x 150 on 2:20
- 4 x 100 6 – 3 – 6 drill on 1:45
6 arm lead kicks on side + 3 strokes + breathe + 6 arm lead kicks on other side - 8 x 50 on 1:00
#1-2: 12.5 fast + 37.5 moderate
#3-4: 25 fast + 25 moderate
#5-6: 37.5 fast _ 12.5 moderate
#7-8 50 fast
Main Set (1600 yds)
- 1 x 400 for time
- 1 x 200 recovery pull
- Heart rate set: Rest = time it takes your heart rate to return to 110 bpm.
1 x 300
2 x 200
3 x 100 - Vertical Kick Set: 4 x :40s w/ :20s rest
:10s arms at sides
:10s arms across check
:10s arrested position
:10s streamline position
Cool Down (200 Yds)
- 2 x 50 breaststroke
- 2 x 50 backstroke
Total Yards: 3450
Warm-up Option “B” (1250 yds)
- 2 x 200 on 3:30
- 2 x 75 choice kick on 2:00
- 3 x 100 6 – 3 – 6 drill on 2:10
6 arm lead kicks on side + 3 strokes + breathe + 6 arm lead kicks on other side - 8 x 50 on 1:10
#1-2: 12.5 fast + 37.5 moderate
#3-4: 25 fast + 25 moderate
#5-6: 37.5 fast _ 12.5 moderate
#7-8 50 fast
Main Set (1100 – 1200 yds)
- 1 x 400 for time (if you haven’t done it yet) Join in heart rate set on second 200.
- Heart rate set: Rest = time it takes your heart rate to return to 120 bpm.
1 x 300
2 x 200
3 x 100
4 x 50 - Vertical Kick Set: 4 x :40s w/ :20s rest
:10s arms at sides
:10s arms across check
:10s arrested position
:10s streamline position
Cool Down (200 Yds)
- 2 x 50 breaststroke
- 2 x 50 backstroke