Monday, September 12, 2011

A:
WU 800 Free
6 x 50 Fr @ :60 (Long Axis Combo Drill)
1 x 100 Fr (h-6) @ 1:45 - 2:00
6 x 50 Bk @ :50 - 1:20
1 x 100 Fr (h-6) @ 1:45 - 2:00
6 x 50 Alt - odd Fly , even Brst @ :50
1 x 100 Fr (h-6) @ 1:45 - 2:00

h-6 = heavy 6 drill. light long arms with heavy white water kick
long-axis combo drill = This drill allows you to feel the similar rotation of backstroke and freestyle. Alternate four strokes of backstroke with four strokes of freestyle. Drive the rotation of your stroke with your hips. Keep a light easy rhythm: don't muscle the water.

10 x 50 KICK (with no board) Alt.-6 under dolphin/3 up brst @ 1:00
1 x 500 KICK (with board) FAST!!
100 EZ Swim

3 x 50 @ :60 (25 right arm, 25 left arm)
3 x 50 @ :60 (25 catch up, 25 fingertip drag)
3 x 50 @ :60 (25 tarzan, 25 6-3-6 drill)
3 x 50 @ :60 ( 25 fist drill, 25 underwater recovery)

100 cool down

*3800*


B:
WU 400 Free
6 x 50 Fr (Long Axis Combo Drill) w/ :15 sec rest
1 x 100 Fr (h-6) w/ :20 sec rest
6 x 50 Bk w/ :15 sec rest
1 x 100 Fr (h-6) w/ :20 sec rest
6 x 50 Alt - odd Fly , even Brst w/ :15 sec rest
1 x 100 Fr (h-6) w/ :20 sec rest

h-6 = heavy 6 drill. light long arms with heavy white water kick
long-axis combo drill = This drill allows you to feel the similar rotation of backstroke and freestyle. Alternate four strokes of backstroke with four strokes of freestyle. Drive the rotation of your stroke with your hips. Keep a light easy rhythm: don't muscle the water.

6 x 50 KICK (with no board) Alt.-6 under dolphin/3 up brst @ 1:00
1 x 300 KICK (with board) FAST!!
100 EZ Swim

*2300*