Tuesday 1/31/17
Warm up-
300/200 swim
300/200 kick
8x25s sprint cycle @ :35
Choice- work on break outs and finishes of strokes you are swimming this weekend??
(800/600)
Drill set-Focus- Simple Catch Practice
https://m.youtube.com/watch?v=mWaqapTjhjs
1) Start in posiiton 11 on your stomach.
2) With one of your arms, very softly, angle the fingers and forearm down slightly.
3) Bring the hand back to position 11, and repeat.
4) Switch arms so both arms experience the feeling.
5) Initiate a few presses with the hand, then take a full stroke of freestyle back to position 11.
How to do it really well:
The simplest point to keep in mind in this, is to keep the elbow in touch with the surface of the water as you angle the fingers and forearm down.
4x25s @ :35 with fins!!
3press, full stroke, switch arms (see video)
2x50s @ 1:00 with fins 3/4 catch up
(200)
Main set-
8x50s free @ :50 hold best possible average
1x200 100 free 100 IM
8x50s choice @ :55 descend 1-4
1x200 100 free 100 IM
8x50s free @ :50 hold best possible average
1x100 free build by 25
8x50s pull @ :55
1x100 cool down
(2200)
