400 as far half of pool from midpool to midpool is polo, near half is free. keep the pull wide when you transition from polo to free.
7x100 desc 1-3 to threshold on 1:45, then hold 4-7 at threshold on 1:40.
600 as 6 strokes free/6SA/4fr/4Sa/2fr/2SA , keep repeating. Working rotation. SA= straight arm drill, so transitioning to free keep the same rotation as that drill.
5x100 free on interval that gives 20" rest, fastest possible average for all of them, so some pacing for 5.
400 paddles aerobic as 25free/25polo/25free/25back.
100 w/d.
Technique + 100's- 4500
9x100 on 3 red line rest, last 25 of each alternating HEScull and teeter totter and full body roll kick. Get midback on the surface by tucking ribs.
800 as far half of pool from midpool to midpool is polo, near half is free. keep the pull wide when you transition from polo to free.
7x100 desc 1-3 to threshold on 1:30, then hold 4-7 at threshold on 1:20.
600 as 6 strokes free/6SA/4fr/4Sa/2fr/2SA , keep repeating. SA= straight arm drill, so transitioning to free keep the same rotation as that drill.
5x100 IM on 1:45 work the free and back only.
400 as 25fly kick on back/25 fist drill.
3x100 fastest possible average on 1:30.
200 IM on 3:15.
100 w/d.
** All drills are in handout.
