Technique focus 1600
warm up 200 as 50 free/25 breathing left/25 breathing right- thinking about last week's focus. 300 as 50free/25 full body roll kick. MS: 10x100 in sets of 5. #1-2 as 50 drill/50 swim on 3 red line rest. #3-4 thinking of entry points below, solid strong effort on 3 red line. Drills:#1-2= shark drill- stop hand right before it touches the water for entry to create that triangle of the shark fin. #5-6= armpit drill- hit armpit on recovery then think of moving hand directly forward from there. #7-8= fingertip drag drill- hand does not have to be dragging close to the body. Think about high elbow as hand gets in front of shoulders. You can drag fingertips and still have low recovery elbow, so don't! #9-10= slicing entry w/acceleration. Just swimming, partial catchup, just think about having an aggressive yet slicing, clean stiff entry. Cool Down 100Technique focus 2600
200 as 50 free/25 breathing left/25 breathing right- thinking about last week's focus. 300 as 50free/25 full body roll kick. MS: 20x100 in sets of 5. #1-3 as 50 drill/50 swim on 3 red line rest. #4-5 thinking of entry points below, solid strong effort on 3 red line. Drills:#1-3= shark drill- stop hand right before it touches the water for entry to create that triangle of the shark fin. #6-8= armpit drill- hit armpit on recovery then think of moving hand directly forward from there. #11-13= fingertip drag drill- hand does not have to be dragging close to the body. Think about high elbow as hand gets in front of shoulders. You can drag fingertips and still have low recovery elbow, so don't! #16-18= slicing entry w/acceleration. Just swimming, partial catchup, just think about having an aggressive yet slicing, clean stiff entry. 100 w/dTechnique Focus- Hand entry 5100
400 w/u choice.
600 as 25HEscull/50free/25 alt press/50free.
MS:
20x100 in sets of 5.
#1-3 as 50 drill/50 swim on 3 red line rest.
#4-5 at 1:10 thinking of entry points below on 1:25.
Drills:#1-3= shark drill- stop hand right before it touches the water for entry to create that triangle of the shark fin.
#6-8= armpit drill- hit armpit on recovery then think of moving hand directly forward from there.
#11-13= fingertip drag drill- hand does not have to be dragging close to the body. Think about high elbow as hand gets in front of shoulders. You can drag fingertips and still have low recovery elbow, so don't!
#16-18= slicing entry w/acceleration. Just swimming, partial catchup, just think about having an aggressive yet slicing, clean stiff entry.
After MS Aerobic.
400 free on 5:30.
2x100 IM on 1:30.
2x300 free on 4:20.
2x100 IM on 1:30 recovery.
3x200 on 2:50.
100w/d.