Masters 8/27/15
Warm up:
400 choice swim...75 swim 25 drill
300 pull work on breathing by 3/5 by 50
Drill set:
2x (4x75s)...50 drill/25 swim @ 1:15/1:30
Round 1- free drills, your choice, here are some ideas: catch up, zipper, 3 pulls 6 kicks
Round 2- back drills, your choice, here are some ideas : double arm, 3 pulls 6 kicks, 3 right 3 left pulls
Take a look at this article to help you fix common backstroke mistakes and prevent shoulder injury: http://www.swimoutlet.com/guides/common-backstroke-mistakes/
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6/4 x 150s...50 back/50 free/50 choice, the 50 choice is fast @ 2:45/3:10
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6/4 x 125...all free on 1:50/2:15
• with fins if you like
• rotate a FAST 50 throughout the 125's
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100 cool down
Total: 3050/2500
Reaching full extension in freestyle is a necessary foundation for swimmers at every level. Learning to create a line to glide through the water, which requires balance, will allow you the ability to make decisions later on efficiency or speed.
Things to remember:
1 - Swim slow, smooth freestyle, focusing the attention on extending the fingers as far out front as possible.
2 - Focus ONLY on extending the hand as far forward as possible, and not on the pull, finish, or recovery of the stroke.
3 - Feel what part of the hand has the most pressure on it. It should be the relaxed fingers out front, not the palm.
Main set:
4/3 x 150s @ 2:30/3:00
Odds- 50 easy/50 fast/50 easy
Evens- 50 fast/50 easy/50 fast
4 x 100s @ 1:40/2:00
1-25 fast/75 easy
2-50 fast/50 easy
3-75 fast/25 easy
4-all fast
3/2- descend
3/2- fast
3/2- 25 hard/25 easy
3/2- fast
100 cool down
2800/2250