Swimmers, I am going to start doing a weekly focus in which we will have a drill/skill set during the beginning of practice. I will post videos and links for a preview. This week's focus: FLIP TURNS!
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6/3 X 100 free dec 1-3
6/4 x 50 flip drill (every 6-8 strokes flip fast by keeping knees tucked in tight to chest, continue and repeat *try not to breathe before or after the flip*; watch the video above for a demonstration start at :45)
4 x 25 sprint cycle
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6 x 25 @:30 build to find pace for the main set. You should be at a max speed that you can hold for the following:
24/20 x 25 free hold your pace! @ :30/:40/:45 (<--choose an interval)
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6 x 75 IM
odds: 25 FL / 25 BK / 25 BR
evens: 25 BK / 25 BR / 25 FR
12/8 x 50 kick
odds: 25 fast /25 easy
evens: 25 easy / 25 fast
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~200 cool down
yards: 3000/2300
