Technique Review + Light Speed 1700
warm up 400 as 150free/50k/150free/50drill. MS: 400 technique focus catch: 25 alternating press/50free/25 HEscull/50free. 20"rest. 2x(6x25 on 15" rest, 50 easy on 20" rest). With paddles. 400 technique roll focus: with paddles, First and last 100 as 6 strokes free/6 strokes straight arm drill. 200 in the middle as 6-6 drill. 20"rest. Cool Down 100 freestyle ** 6x25's= #1 4 strokes sprint off the wall, #2 6 strokes. #3 8 strokes. #4 10 strokes. #5-6 25sprint. See if you can take as few a breaths as possible on the sprinting.Technique Review + Light Speed 2600
500 as 150free/100k/150free/100drill. MS: 400 technique focus catch: 25 alternating press/50free/25 HEscull/50free. 20"rest. 2x(6x25 on 25, 50 easy on 1'). With paddles. 400 technique roll focus: with paddles, First and last 100 as 6 strokes free/6 strokes straight arm drill. 200 in the middle as 6-6 drill. 20"rest. 2x(6x25 on 25, 50 easy on 1'). No paddles. 400 technique entry focus: 50 shark drill/50free. Think about having a rigid forearm on entry. 20"rest. 100 w/d. ** 6x25's= #1 4 strokes sprint off the wall, #2 6 strokes. #3 8 strokes. #4 10 strokes. #5-6 25sprint. See if you can take as few a breaths as possible on the sprinting.Technique Review + Light Speed 4700
1000 as 150free/100k/150free/100drill x2.
MS:
3x(6x25 on 25- see below, 50 easy on 1').
600 technique focus catch: 25 alternating press/50free/25 HEscull/50free. 20"rest.
3x(6x25 on 25, 50 easy on 1'). With paddles.
500 technique roll focus: with paddles, First and last 200 as 6 strokes free/6 strokes straight arm drill. 100 in the middle as 6-6 drill. 20"rest.
3x(6x25 on 25, 50 easy on 1'). No paddles.
400 technique entry focus: 50 shark drill/50free. Think about having a rigid forearm on entry. 20"rest.
3x(6x25 on 25, 50 easy on 1'). With paddles.
300 technique focus: finish. Think about acceleration at end of stroke, like a "whip it" feel and carry that momentum on the recovery. Just freestyle swimming focusing on that.
100 w/d.
** 6x25's= #1 4 strokes sprint off the wall, #2 6 strokes. #3 8 strokes. #4 10 strokes. #5-6 25sprint. See if you can take as few a breaths as possible on the sprinting.