Technique Review 1600
warm up 300 every 4th length kick choice. 8x25 variable sprints MS: 400 aerobic technique: Start of each 100 get out of pool and press forearms on wall (see below). Swim 50free/12.5HEScull/37.5free on 20" rest. 6x50 w/paddles desc 1-3 on 50-60. Cool Down 100 choice ** 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?!? ** 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.Technique Review 2500
300 every 4th length kick choice. 300 every 3rd length drill choice. 8x25 variable sprints on 30. MS: Take 4 red line rest after 400's. 400 aerobic technique: Start of each 100 get out of pool and press forearms on wall (see below). Swim 50free/12.5HEScull/37.5free. 12x50's with paddles on 50-60. 4 rotating half pool sprints (see below), 4 strong, 4 rot half pool sprints. 400 aerobic entry technique: 25 shark drill/25free/50 as 6 strokes polo then 6 strokes free. 6x50 w/paddles desc 1-3 on 50-60. ** 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?!? ** 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.Technique Review 5100
400 every 4th length kick choice.
300 every 3rd length drill choice.
200 every 2nd length fast.
MS: Take 4 red line rest after 400's.
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 with paddles on 50. 4 aerobic, 4 rotating half pool sprints (see below), 4 strong, 4 rot half pool sprints.
400 aerobic entry technique: 25 shark drill/25free/50 as 6 strokes polo then 6 strokes free.
15x50's with paddles desc 1-3 only to strong, not all out on 50.
400 aer tech- think about steady kick through the breathing- 50 RA/50LA/100 free.
16x50 like first set.
400 straight band + paddles every 4th length back, aerobic.
150 w/d.