Friday, November 12, 2021
Warm-up Option “A” (1450 yds)
- 1 x 450 choice
- Verical Kick: Eight times on each leg
EZ kick, then hesitate with right knee bent. Thrust right foot forward as you rotate left hip forward. See how far you can rotate with this one kick. 360? - Drill Set: 4 x (4 x 25 on :35)
Round 1: Fashion Model
Round 2: Hesitation on your back
Round 3: 6 & 6 with hesitation
Round 4: 6-3-6 - 1 x 200 backstroke
- 8 x 50 free Swim Golf on 1:00
Golf score = # strokes in a 50 + time. Goal: Lower your score each repeat.
Main Set (2450 yds)
- 1 x 400 for time
- 1 x 200 pull recovery
- 8 x 50 kick – no board on 1:20
Odds are back, evens free - 2 x ( 3 x 75 on 1:30)
#1: 25 back + 50 free
#2: 50 back + 25 free
#3: 75 back - 8 x 125 double the back IMs on 2:20
Cool Down (200 Yds)
- 4. x 50 choice. on 1:10
Total Yards: 4100 yds
Warm-up Option “B” (1150 yds)
- 1 x 250 choice
- Verical Kick: Eight times on each leg
EZ kick, then hesitate with right knee bent. Thrust right foot forward as you rotate left hip forward. See how far you can rotate with this one kick. 360? - Drill Set: 4 x (4 x 25 on :40)
Round 1: Fashion Model
Round 2: Hesitation on your back
Round 3: 6 & 6 with hesitation
Round 4: 6-3-6 - 1 x 100 backstroke
- 8 x 50 free Swim Golf on 1:10
Golf score = # strokes in a 50 + time. Goal: Lower your score each repeat.
Main Set (1450 yds)
- 1 x 400 for time
- 1 x 200 pull recovery
- 6 x 50 kick – no board on 1:30
Odds are back, evens free - 2 x ( 3 x 50 on 1:10)
#1: 50 free
#2: 25 back + 25 free
#3: 50 back - 2 x 125 double the back IMs on 2:40
Cool Down (200 Yds)
- 4. x 50 choice. on 1:15