1:00 rest
With fins, various breaststroke drills:
* get flat at the end of each stroke (looking DOWN, not forward while underwater);
* wide press (outside shoulders) while head is down, "find the corners" as Mike says;
*turn hands in ("sweep in") towards each other;
* lunge quickly through the middle back to the front;
Break into two groups:
Emma/Olivia/Zack/Andrew's group will go a series of sprints and then a single 100 (1st 25 udk FAST, then 75 drill); focus on exceptional breakouts off every wall, be consistent with your stroke on each 25.
Anna/Laura/Aidan/The Nick's group will go four rounds of:
5 x 50 as follows:
1-2, swim strong & even free br3 or 4/2 @ :50
#3- swim breast/free by 25's @ :55
#4- swim/kick by 25's all breaststroke @ :55
#5- swim giddyup free (think "finishing speed") @ :50
1 x 150 swim backstroke-
will be neg split/desc by 50's/fast (by round); 4th round will be one group at a time. Focus on udk's, steady head position & full/even hip rotation.
Warmdown a 200 dr-k-dr-skulling by 25's before you get out. Do an excellent job with your HW this weekend, get excited for the week ahead. Have a great day!
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