Technique Focus 2600
400 with paddles as 50 breathing every stroke to the left/50 breathing every stroke to the right/ 50 normal breathing/50back. 200 of reverse catch up drill with paddles- arms at side, pull one arm and finish at side, pull next arm. MS: 500 straight as... (100 as 25 full body roll kick- arms at the side, head locked in with body/25 free/25 full body roll kick/25free. 200 of one eyed drill breathing every 3rd. 100 as above. 100 of 50 reverse catch up/50free. Focus on head rolling with body and keeping low on rev catch up drill. ) This is the end of the 500 4x75 build on 20" rest holding form. Cool Down 100 non-free choice ** Make sure that you are keeping the angle between the upper arm and head small. Think about this today in conjunction with the breathing focus, ie don't pull that front arm too quickly when you are on your side breathing. That arm should be out in front of you when breathing, not under you. **** 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! Focus is on: 1) Keeping the head rolling as one unit with the body, like you have a neck brace on. 2) On the breath, of feeling like you are tipping the top of your head down, chin up a bit, so that you only see water with the lower eye 3) Getting the head back to center, as part of the body roll, before the recovery hand touches in the front.Technique Focus 2600
300 choice. 400 with paddles as 50 breathing every stroke to the left/50 breathing every stroke to the right/ 50 normal breathing/50back. 200 of reverse catch up drill with paddles- arms at side, pull one arm and finish at side, pull next arm. MS: 2 rounds of... (500 straight as... 100 as 25 full body roll kick- arms at the side, head locked in with body/25 free/25 full body roll kick/25free. 200 of one eyed drill breathing every 3rd. 100 as above. 200 of 50 reverse catch up/50free. Focus on head rolling with body and keeping low on rev catch up drill. This is the end of the 500 4x75 build on 1:20, holding form. ) 100 w/d. ** Make sure that you are keeping the angle between the upper arm and head small. Think about this today in conjunction with the breathing focus, ie don't pull that front arm too quickly when you are on your side breathing. That arm should be out in front of you when breathing, not under you. **** 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! Focus is on: 1) Keeping the head rolling as one unit with the body, like you have a neck brace on. 2) On the breath, of feeling like you are tipping the top of your head down, chin up a bit, so that you only see water with the lower eye 3) Getting the head back to center, as part of the body roll, before the recovery hand touches in the front.Technique focus- breathing 5100
500 choice.
400 with paddles as 50 breathing every stroke to the left/50 breathing every stroke to the right/ 50 normal breathing/50back.
400 of reverse catch up drill with paddles- arms at side, pull one arm and finish at side, pull next arm.
2 rounds of...
(4x25 variable sprints on 25.
3x100 threshold effort on 1:30.)
MS: 3 rounds of...
(700 straight as...
100 as 25 full body roll kick- arms at the side, head locked in with body/25 free/25 full body roll kick/25free.
200 of one eyed drill breathing every 3rd.
100 as above.
300 of 50 reverse catch up/50free. Focus on head rolling with body and keeping low on rev catch up drill. This is the end of the 700
4x75 build on 1:10, holding form and holding 1'. )
** Make sure that you are keeping the angle between the upper arm and head small. Think about this today in conjunction with the breathing focus, ie don't pull that front arm too quickly when you are on your side breathing. That arm should be out in front of you when breathing, not under you.
** 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!
Focus is on:
1) Keeping the head rolling as one unit with the body, like you have a neck brace on.
2) On the breath, of feeling like you are tipping the top of your head down, chin up a bit, so that you only see water with the lower eye
3) Getting the head back to center, as part of the body roll, before the recovery hand touches in the front.