Tuesday, September 10, 2024- written for SCM (outdoors at CCF w/Logan)

1 x 600- 300 swim freestyle, 200 rev IM drill, 100 kick on back

1:00 rest

We'll focus on backstroke drilling today

To get started:

4 x 75 @ 1:30- 50 ra2 la2 freestyle drill, last 25 is kick free on back (small firm kicks, be streamlined)

6 x 50 @ 1:05- 25 swim free br3 or 4/2, build into the turn, then 2nd 25 is choice drill NO FREE

Check HR, then 50 easy

1:00 rest

Backstroke drills-

8 x 25 6 kicks and 1 stroke backstroke @ :40-

  *push off on back, small fast UDK's until you breakout

  *keep head still as you kick (6 kicks) w/shoulder up by cheek, then pull through (1 stroke)

  *feel hips rotate fully & evenly when you pull through

  *do the drill slowly, don't rush the kicks- it shouldn't look like you're swimming backstroke

8 x 25 double arm backstroke drill @ :40-

  *push off on back (small fast UDK's), not on your stomach

  *keep head still & kick freestyle

  *hands recover ("come out") thumbs first fully extended at the side of your legs

  *hands enter the water at the "11 & 1 o'clock" position- NOT behind your head

  * you should feel your body surge forward as you start your pull (deep catch)

  *keep your elbows close to your body as you pull through

Check HR, then 1:00 rest

2 x 300 @ 5:30-

1- 50 choice backstroke drill (6ks or double arm, from above), 25 kick on back- build kick to fast

2- go 50 swim/50 kick on back (3x), desc the 100's 1-3 to what you can- but don't get sloppy

Check HR, then 50 easy choice

1:00 rest

9 x 50 swim free/back by 25's, do your flip turn right onto your back and work the udk's

  *1-3 @ 1:00

  *4-6 @ :55

:30 rest

  *7-9 @ :50 (go @ :55 for these if :50 is too quick)

1:00 rest

Until 6:26a, finish up with...

100's swim/kick by 50's as follows-

1-3, 50 swim/50 kick w/boards @ 2:15- all freestyle, desc 1-3 to what you can

#4- swim smooth & long freestyle br3 or 4/2 @ 1:30- hustle to make the interval, but not sloppy

:30 rest

5-7, 50 swim/50 kick free w/bds by 50's- swim is backstroke, @ 2:15- desc 100's 1-3

#8- swim backstroke smooth & strong, focus on the udks & keeping your head still

Check HR, then 1:00 rest

If there is time, go back to #1 and do them again

Warmdown a bit before you get out & remember to take everything with you. Don't make a mess in the locker rooms or be loud. Do an excellent job in school today & get excited to work on breaststroke later in the week. Have a great day!