Wednesday, 19 October 2011

A:

600 free, with choice of drill every 3rd length
300 kick, odd 25's face down, even 25's on back. Rotate 50yds flutter, dolphin
and breast kick, 2x's.
200 sculling, repeating 4x25's twice through. Focus on the catch and press of the hands. Figure 8's or modified breaststroke style action, using only hands and forearms.
1st 25: on back, head leading down the pool, hands sculling by your side
2nd 25: face down, head first, hands are sculling straight out in front of the head
3rd 25: on back, feet first, hands can be by side or above your head
4th 25: face down, feet first, hands stretched above your head - think core!

8x50 @ 1:10
odds: breast pull with dolphin kick, with emphasis on the weight of the torso pressing on the hands.
evens: one arm fly, with hips up and coming out of the water, keep a relaxed reach forward.

20x75 @ 1:20...
75 Fly
50 Fly/25 Breast
25 Fly/50 Breast
75 Breast
50 Breast/25 Fly
25 Breast/50 Fly
Repeat

300 Dolphin kick with fins (flip turns with streamline dolphin kick to red lane marker)

12x25 SPRINTS on :40, with fins
Odds: free
Evens: fly

200 Cool Down

*3800

B:

300 free, with choice of drill every 3rd length
300 kick, odd 25's face down, even 25's on back. Rotate 50yds flutter, dolphin
and breast kick, 2x's.
200 sculling, repeating 4x25's twice through. Focus on the catch and press of the hands. Figure 8's or modified breaststroke style action, using only hands and forearms.
1st 25: on back, head leading down the pool, hands sculling by your side
2nd 25: face down, head first, hands are sculling straight out in front of the head
3rd 25: on back, feet first, hands can be by side or above your head
4th 25: face down, feet first, hands stretched above your head - think core!

8x50 @ 1:10
odds: breast pull with dolphin kick, with emphasis on the weight of the torso pressing on the hands.
evens: one arm fly, with hips up and coming out of the water, keep a relaxed reach forward.

12x75 w/ :15 sec rest
75 Fly
50 Fly/25 Breast
25 Fly/50 Breast
75 Breast
50 Breast/25 Fly
25 Breast/50 Fly
Repeat

300 Dolphin kick with fins (flip turns with streamline dolphin kick to red lane marker)

100 Cool Down

*2500