Pure Speed + Technique 1400
** Out of pool, lay on deck with hands in the water, so the edge of the pool is about at your elbows. Keep scootching back until you feel you are forcing high elbows (ie edge is not in your armpit). Scull hands back and forth a few times, then press forearms into wall to feel the power at HE position. Hold for 10" or so, then get in and swim. ** Rotating half pool sprints: #1 12.5Fast/37.5Easy, #2 12.5E/12.5F/25E, #3 25E/12.5F/12.5E, #4 37.5E/12.5F. Get it?!?Pure Speed + Technique 2500
500 every 4th length kick choice. MS: All 50's on 55-60. Take 20" after 400's. 4x50 rotating half pool sprint through the 4 (see below). 4x50 odds 25F/25E, Evens 25E/25F. 4x50 odds easy, Evens Fast. 400 aerobic technique: Start of each 100 get out of pool and press forearms on wall (see below). Swim 50free/12.5High elbow Scull/37.5free. 12x50's as above with paddles. 400 aerobic technique: 50free/50 as 6 strokes polo then 6 strokes free. ** Out of pool, lay on deck with hands in the water, so the edge of the pool is about at your elbows. Keep scootching back until you feel you are forcing high elbows (ie edge is not in your armpit). Scull hands back and forth a few times, then press forearms into wall to feel the power at HE position. Hold for 10" or so, then get in and swim. ** Rotating half pool sprints: #1 12.5Fast/37.5Easy, #2 12.5E/12.5F/25E, #3 25E/12.5F/12.5E, #4 37.5E/12.5F. Get it?!?Pure Speed + Technique 4800
800 every 4th length kick choice.
8x25 variable sprints on 25.
MS: All 50's on 50. Take 20" after 400's.
4x50 rotating half pool sprint through the 4 (see below).
4x50 odds 25F/25E, Evens 25E/25F.
4x50 odds easy, Evens Fast.
4x50 perfect stroke.
400 aerobic technique: Start of each 100 get out of pool and press forearms on wall (see below). Swim 50free/12.5HEScull/37.5free.
16x50's as above with paddles.
400 aerobic technique: 25 shark drill/25free/50 as 6 strokes polo then 6 strokes free.
16x50's as above your choice of paddles or not.
400 aer tech- think about steady kick through the breathing- 50 RA/50LA/100 free.
** Out of pool, lay on deck with hands in the water, so the edge of the pool is about at your elbows. Keep scootching back until you feel you are forcing high elbows (ie edge is not in your armpit). Scull hands back and forth a few times, then press forearms into wall to feel the power at HE position. Hold for 10" or so, then get in and swim.
** Rotating half pool sprints: #1 12.5Fast/37.5Easy, #2 12.5E/12.5F/25E, #3 25E/12.5F/12.5E, #4 37.5E/12.5F. Get it?!?
** All drills in handout- polo, HEScull, shark, LA/RA.