warm up
600 every 4th 50 as 25 full body roll- keep head in line with body/25 build free.
MS: All on 15" rest
6x150
#1 as 25 alternating press/25free/12.5HEscull/37.5free/50reverse catch up (see below)
#2 as 150free focusing on HE catch
#3-4 with paddles steady focusing on HE catch + accelerating through finish
#5 as 100IM/50polo
#6 as 100 rev IM/50polo
Cool Down
100
** Rev catch up= both arms at your side. Pull the right arm in a full stroke, ending at the side. Pull the left arm in a full stroke, ending at the side. One arm at a time. Forces you to work on balance and being fishlike without arms!
Technique 2500
600 every 4th 50 as 25 full body roll- keep head in line with body/25 build free.
MS:
6x300.
#1 as 25 alternating press/25free/12.5HEscull/37.5free/50reverse catch up (see below)/150free focusing on HE catch on 3 red line rest.
#2 with paddles steady focusing on HE catch + accelerating through finish on 4:15.
#3 as 100IM/50polo/100rev IM/50polo on 4:30.
100 w/d
** Rev catch up= both arms at your side. Pull the right arm in a full stroke, ending at the side. Pull the left arm in a full stroke, ending at the side. One arm at a time. Forces you to work on balance and being fishlike without arms!
Technique 5000
1000 every 4th 50 as 25 full body roll- keep head in line with body/25 build free.
MS:
9x300.
#1 as 25 alternating press/25free/12.5HEscull/37.5free/50reverse catch up (see below)/150free focusing on HE catch on 3 red line rest.
#2 with paddles steady focusing on HE catch + accelerating through finish on 4:15.
#3 as 100IM/50polo/100rev IM/50polo on 4:30.
After MS,
9x125, 3 with paddles only on 1:45, 3 with band + paddles on 1:50, 3 with band only on 1:55. Shouldn't be too hard so adjust interval if needed.
125 w/d
** Rev catch up= both arms at your side. Pull the right arm in a full stroke, ending at the side. Pull the left arm in a full stroke, ending at the side. One arm at a time. Forces you to work on balance and being fishlike without arms!
