1:00 rest
6 x 75 @ 1:20- 50 ra2 la2 free drill, last 25 is breast kick on back (drop feet down to kick)
4 x 50 @ 1:00- catchup free drill/kick free on back- by 25's; build free kick to fast
:30 rest
4 x 125 @ 2:30-
50 double arm back drill w/free kick, 50 6 kicks stroke back drill, 25 dolph kick w/bds
4 x 75 swim @ 1:15- 25 smooth & long free br3 or 4/2, then 50 swim back (desc back 1-4)
Check HR, then 50 easy
1:00 rest
Talk about breaststroke
- smooth, wide press (reach for lanelines);
- accelerate hands through the recovery;
- squeeze toes together to help finish the kick;
- get FLAT at the end of each stroke
With fins...
8 x 25 breast pull w/free kick drill @ :40
2 x 50 dolph kick on side @ 1:10- be deliberate, feel torso create the kick
6 x 75 @ 1:30- 2 dolphin kicks 1 breast pull drill, do flip turns
Check HR then take fins off
150 drill/kick on back by 25's breaststroke- go 2 kicks 1 pull drill; drop feet down for kick
1:00 rest
2 sets of:
5 x 50 swim freestyle br3 or 4/2 @ :55 (@ :50 in 2nd set)
4 x 50 swim breaststroke/free by 25's @ 1:00, desc 1-4 if possible
3 x 50 swim/kick by 25's @ 1:05- all breaststroke, desc 1-3 to fast (all fast in 2nd set)
Check HR after each set, then go a 50 easy
After 2nd set, finish up with...
1 x 300 pull free w/shnorkel, watch stroke out front & feel hips rotate evenly; keep head still
Warmdown a bit before you get out. Do an excellent job in school today, take good care of yourself away from the pool and be thinking about your goals for SCY. Have a great day!
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