Technique Focus 1500
Warm up 500 as 25 back/25 breathing every stroke to the left/25 breathing every stroke to the right/ 50 normal breathing. MS: 100 as 25 full body roll kick- arms at the side, head locked in with body/25 free/25 full body roll kick/25free. 200 as breathing to left on way down on right on way back. Close top eye and try to see only water with the lower eye. 100 free focusing on pt #3 below. 200 as breathing every third, but focusing on seeing water only with bottom eye as above. 6x50 desc 1-3 on 10-20" rest. See if you can focus on above while going faster Cool Down 100 ** Focus is on: 1) Keeping the head rolling as one unit with the body, like you have a neck brace on. 2) On the breath, of feeling like you are tipping the top of your head down, chin up a bit, so that you only see water with the lower eye 3) Getting the head back to center, as part of the body roll, before the recovery hand touches in the front.Technique Focus- Breathing 2600
500 as 25 back/25 breathing every stroke to the left/25 breathing every stroke to the right/ 50 normal breathing. Review from last week: 200 with paddles of 50 right arm, 50 left arm, non pulling arm in front for balance. With pulling arm, do press drill to get in HE position, scull hand back and forth in that position twice, then finish the pull keeping the HE through the pull. If you have snorkle, look at the hand. Take your time. MS: 2 rounds of... Do either straight or 2 red line rest btwn. (100 as 25 full body roll kick- arms at the side, head locked in with body/25 free/25 full body roll kick/25free. 200 as breathing to left on way down on right on way back. Close top eye and try to see only water with the lower eye. 100 free focusing on pt #3 below. 200 as breathing every third, but focusing on seeing water only with bottom eye as above. 6x50 desc 1-3 on 50-60”. See if you can focus on above while going faster. ) 100 w/d. ** Focus is on: 1) Keeping the head rolling as one unit with the body, like you have a neck brace on. 2) On the breath, of feeling like you are tipping the top of your head down, chin up a bit, so that you only see water with the lower eye 3) Getting the head back to center, as part of the body roll, before the recovery hand touches in the front.Technique Focus- Breathing 4800
500 as 25 back/25 breathing every stroke to the left/25 breathing every stroke to the right/ 50 normal breathing.
Review from last week:
200 with paddles of 50 right arm, 50 left arm, non pulling arm in front for balance. With pulling arm, do press drill to get in HE position, scull hand back and forth in that position twice, then finish the pull keeping the HE through the pull. If you have snorkle, look at the hand. Take your time.
600 as 100IM/25fast/25back/25fast/25choice.
Repeat 200 from above.
MS: 2 rounds of... Do 600 straight.
(100 as 25 full body roll kick- arms at the side, head locked in with body/25 free/25 full body roll kick/25free.
200 as breathing to left on way down on right on way back. Close top eye and try to see only water with the lower eye.
100 free focusing on pt #3 below.
200 as breathing every third, but focusing on seeing water only with bottom eye as above.
12x50 desc 1-3 on 50. See if you can focus on above while going faster. )
After MS,
200 paddles perfect stroke.
8x25 as 3 as 12.5FAST/12.5Ez, 1 easy on 25.
200 free perfect stroke.
8x25 as above with paddles.
100 w/d.
** Focus is on:
1) Keeping the head rolling as one unit with the body, like you have a neck brace on.
2) On the breath, of feeling like you are tipping the top of your head down, chin up a bit, so that you only see water with the lower eye
3) Getting the head back to center, as part of the body roll, before the recovery hand touches in the front.