** Not supposed to be a tough heart workout, though muscles might fatigue through it. Slow it down to work on technique.
** polo, straight arm drill, RA/LA are on attachment.
** surf kick= lock arms straight out in front, lock thumbs together, chin on surface. kick will be a bit deeper, but try to keep feet close to surface.
2300 Strength Drills + Kicking
400 as 100free/50kick with board/100drill/50kickon side/100free.
8x25 as odds fast on 3 red line rest, evens easy on 2 red line rest.
MS:
12x150 in sets of 4. Rest is 3-4 red line, aerobic effort. 4 each as...
- 50polo/50 straight arm drill/50free.
- Odd lengths 10 strokes fast off each wall, even lengths streamline as long as you can underwater off the turn!
- 50RA, 25surf kick, 50LA, 25surf kick.
100 w/d.
** Not supposed to be a tough heart workout, though muscles might fatigue through it. Slow it down to work on technique.
** polo, straight arm drill, RA/LA are on attachment.
** surf kick= lock arms straight out in front, lock thumbs together, chin on surface. kick will be a bit deeper, but try to keep feet close to surface.
5000 Strength Drills + Kicking
900 as 150free/100IM/50kick.
9x100 band + paddles desc 1-3 on 1:40, 1:35, 1:30.
MS:
20x150 in sets of 5 on 3 red line rest. Effort aerobic unless otherwise stated. 5 each as...
- 50RA/50LA/50side kick.
- 100polo/50 straight arm drill.
- Odd lengths 10 strokes fast off each wall, even lengths streamline as long as you can underwater.
- kick as 50 fly on back, 25surf kick, 25 side, 25surf kick, 25 free swim on 3 red line rest.
200 w/d.
** Not supposed to be a tough heart workout, though muscles might fatigue through it. Slow it down to work on technique.
** surf kick= lock arms straight out in front, lock thumbs together, chin on surface. kick will be a bit deeper, but try to keep feet close to surface.
