Pure Speed + Technique 1500
** For 200 in sprint set: 25 as 4 strokes fast, 25 as 5 strokes fast, 25 as 6 strokes fast, etc.. no breath on the fasts! Kick strong! ** Shark drill= just before hand enters the water, hesitate for 1". Elbow is high so that arm looks like shark fin. Will be almost like catchup drill and will need to kick steady. ** Stiff forearm on entry- think about being this vs. being floppy, think like arm going in stiff like a knife. ** Armpit drill, on recovery, hit your armpit each time, forcing elbow up to help entry.Pure Speed + Technique 2500
600 as 150free/100drill/50kick, 150 as 25F and 25E/100 overkick/50 easy choice. MS: Do 3-4 red line rest. 2 rounds of…. (200 off each wall 4 strokes fast, 5, 6, 7 x2. 150 as 12.5Fast/12.5 easy/50 overkick/12.5Fast/12.5easy/50 build. 100 off each wall long streamline with strong kick + 3 fast breakout strokes. 50 easy. 400 as 50 shark drill/50 focus on stiff forearm on entry/50 armpit drill/50 perfect stroke x2. 1’ extra rest.) ** For 200 in sprint set: 25 as 4 strokes fast, 25 as 5 strokes fast, 25 as 6 strokes fast, etc.. no breath on the fasts! Kick strong! ** Shark drill= just before hand enters the water, hesitate for 1". Elbow is high so that arm looks like shark fin. Will be almost like catchup drill and will need to kick steady. ** Stiff forearm on entry- think about being this vs. being floppy, think like arm going in stiff like a knife. ** Armpit drill, on recovery, hit your armpit each time, forcing elbow up to help entry.Pure Speed + Technique 5000
1200 as 150fr/100IM/50kick, 150fre/100drill/50kick, 150build/100choice/50kick, 150 as 25F and 25E/100 overkick/50 easy choice.
MS: On 1:30/100 base.
2 rounds of....
(200 off each wall 4 strokes fast, 5strokes fast, 6, 7 x2.
150 as 12.5Fast/12.5 easy/50 overkick/12.5Fast/12.5easy/50 build.
100 off each wall long streamline with strong kick + 3 fast breakout strokes.
50 easy on 1'.)
800 50 shark drill/50 focus on stiff forearm on entry/50 armpit drill/50 perfect stroke x4. 20" rest.
Repeat the 2 rounds of 200/15/100/50 and then repeat the 800 but with paddles.
After MS,
6x200 IM odds normal, evens reverse on 3:10. Just aerobic. #6 easy w/d.
** More explanation for 200 in sprint set: 25 as 4 strokes fast, 25 as 5 strokes fast, 25 as 6 strokes fast, etc.. no breath on the fasts! Kick strong!
** Shark drill= just before hand enters the water, hesitate for 1". Elbow is high so that arm looks like shark fin. Will be almost like catchup drill and will need to kick steady.
** Stiff forearm on entry- think about being this vs. being floppy, think like arm going in stiff like a knife.
** Armpit drill, on recovery, hit your armpit each time, forcing elbow up on recovery and to help entry.