Tuesday 9/6/16
Warm up-
Do 2X's
1 x 200 medium pace @ 3:10 focus on DPS (distance per stroke)
3 x 100 @ 1:35 50 drill 50 swim
4 x 50 @ :50/1:00 descend 1-4
Rd1- swim
Rd2- pull
(1400)
Drill set-
Focus: backstroke rotation
https://m.youtube.com/watch?v=qN2DRWdSbT0
12/8x50s with fins @ :55/1:05
#1-6...25 back rotation drill, arms at side, rotate every 6 kicks/25 regular backstroke
#7-12...4 strokes right arm/4 strokes left arm/8 strokes together
(600/400)
Main set-
4/3x300s @ 4:30
#1 free
#2 200 free /50 bk/50fr
#3 150 free/100 bk/50fr
#4 100 free/200 Back
(1200/900)
Total-3200/2700
