We'll start with freestyle drilling and some kicking; think about holding a steady head position and good bodyline, keep your stroke long. As always, FOCUS ON YOUR UNDERWATER DOLPHIN KICK.
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
8 x 25 @ :40- ra2 la2 freestyle drill
*right arm 2 strokes, then left arm 2 strokes; keep whatever arm you aren't using straight out front
*keep head still as you pull through, except to breathe (breathe consistently on first stroke to each side)
6 x 50 @ 1:05 (@ 1:10 if needed)-
*25 catchup free drill- same long stroke, let hands touch out front- but bigger kick to drive you forward
*2nd 25 is kick free on back, keep head still and feel hips rotate evenly
6 x 75 @ 1:20 (@ 1:30 if needed)-
*go 25 swim regular free breathing every 3 strokes, 2nd 25 fist free drill br3, last 25 breast kick on back
*for the 2nd 25 (fist free drill, breathe every 3rd stroke), place your fingers over your thumbs to close off
the "paddle" of your hand; don't wrap your thumb on top of your fingers
*don't rush the pull on the drill, feel your "fist" pulling back in line with your shoulder
*you should feel the water on your forearm as you pull back
*for the breaststroke kick, drop your feet down (& around) to kick, don't crank your knees up out of the water to start each kick; squeeze your toes together at the end of each kick
1 x 300 as follows:
50 choice free drill (from the above three drills)
50 swim perfect free breathing every 3 strokes
1:00 rest
With shnorkels, fins and boards:
4 x 75 @ 1:30- 50 free kick, 25 dolph kick
*wear shnorkel & hold board at the bottom so your face is in the water (looking DOWN)
*breathe through your shnorkel, keep face in the water throughout each 75
*desc 1-4 to fast
4 x 75 @ 1:30- same way as previous 4 x 75, except go 50 dolph kick & 25 free kick (desc 1-4)
:30 rest, lose the shnorkel & kickboard...
8 x 25 kick on back @ :40-
*focus on 4 small, fast dolphin kicks underwater each time you push off
*blow the air slowly out through your nose while you're underwater
1:00 rest, take off fins & check HR
1 x 300-
*50 swim freestyle breathing every 3 strokes
*50 kick on back- keep head still, feel hips rotate evenly & focus on udk's off the wall
*desc the 100's 1-3
Check HR
With boards, finish up with...
12 x 25 partner kick (2 at a time, racing your partner) @ :45
*1-4 are freestyle kick
*5-8 are dolphin kick
*9-12 are breaststroke kick
*do a forward somersault at midpool on the odd 25's- leave board out in front of you & flip quickly
(if there is time, can go 4 x 25 kick choice)
100 easy warmdown before you get out. Do an excellent job in school today & remember today will likely be the coolest day of the week. Have a great day!
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