Pure Speed + Technique 1500
** 6x25's= #1 4 strokes sprint off the wall, #2 6 strokes. #3 8 strokes. #4 10 strokes. #5-6 25sprint. See if you can take as few a breaths as possible on the sprinting. ** All drills are in handout, except alternating press= arms in front, right hand sculls only as far as you would be at the HE scull. Hand goes back. Left hand presses. Elbows are high, so focus is on scull/press at the front. Start out looking at the hands when you do this to make sure elbow is high, then after you are sure they are, put head down so in long line in correct body position.Pure Speed + Technique 2600
500 as 150free/100kick/150free/100drill. MS: 2x(6x25 on 25- see below, 50 easy on 1'). 300 technique focus catch: 25 alternating press/50free/25 HEscull/50free. 20"rest. 2x(6x25 on 25, 50 easy on 1'). With paddles. 300 technique roll focus: with paddles, First and last 100 as 6 strokes free/6 strokes straight arm drill. 100 in the middle as 6-3-6 drill. 20"rest. 2x(6x25 on 25, 50 easy on 1'). No paddles. 300 technique entry focus: 50 shark drill/50free. Think about having a rigid forearm on entry. 20"rest. ** 6x25's= #1 4 strokes sprint off the wall, #2 6 strokes. #3 8 strokes. #4 10 strokes. #5-6 25sprint. See if you can take as few a breaths as possible on the sprinting. ** All drills are in handout, except alternating press= arms in front, right hand sculls only as far as you would be at the HE scull. Hand goes back. Left hand presses. Elbows are high, so focus is on scull/press at the front. Start out looking at the hands when you do this to make sure elbow is high, then after you are sure they are, put head down so in long line in correct body position.Pure Speed + Technique 5000
1000 as 150free/100k/150free/100drill x2.
6x100 band + paddles desc 1-3 on 1:30.
MS:
3x(6x25 on 25- see below, 50 easy on 1').
600 technique focus catch: 25 alternating press/50free/25 HEscull/50free. 20"rest.
3x(6x25 on 25, 50 easy on 1'). With paddles.
500 technique roll focus: with paddles, First and last 200 as 6 strokes free/6 strokes straight arm drill. 100 in the middle as 6-6 drill. 20"rest.
3x(6x25 on 25, 50 easy on 1'). No paddles.
400 technique entry focus: 50 shark drill/50free. Think about having a rigid forearm on entry. 20"rest.
3x(6x25 on 25, 50 easy on 1'). With paddles.
300 technique focus: finish. Think about acceleration at end of stroke, like a "whip it" feel and carry that momentum on the recovery. Just freestyle swimming focusing on that.
** 6x25's= #1 4 strokes sprint off the wall, #2 6 strokes. #3 8 strokes. #4 10 strokes. #5-6 25sprint. See if you can take as few a breaths as possible on the sprinting.
** All drills are in handout, except alternating press= arms in front, right hand sculls only as far as you would be at the HE scull. Hand goes back. Left hand presses. Elbows are high, so focus is on scull/press at the front. Start out looking at the hands when you do this to make sure elbow is high, then after you are sure they are, put head down so in long line in correct body position.