WARM UP: 600
200 FR (25 drill / 25 swim)
200 IM (25 left arm / 25 right arm)
200 TNT
DRILL SET: 300
I will have a lane or two in the shallow end where I will help walk through and explain these balance drills for anyone interested. We will also incorporate the drill posted in the Aqualyon under the Masters section.
3 x (4 x 25) w/fins
25 FR kick (arms at side)
25 FR kick (arms overhead grabbing elbows)
25 FR kick (arms extended overhead in field goal position)
25 FR catch drill (from post in Aqualyon)
MAIN SET: 1650 (1100)
(2)3 x (4 x 50, 2 x 75, 200)
4 x 50 FR pull (descend 1-4, start with MDPS and increase amount of strokes per 25 by +1 as you get faster) @ :10 rest
2 x 75 FR swim / kick (25 TSFGC-up / 25 build / 25 fast kick w/board) @ :20 rest
200 FR swim (build by 50, start with MDPS and use kick to increase speed) @ :30 rest
