Saturday 8/19/17
Out by 7am, the high school girls have practice!
Find out how to reach, rotate and relax to swim faster...
http://www.usms.org/articles/articledisplay.php?aid=379
Warm up-
3/2x200s @ 3:10...75 swim 25 zipper drill
3x/2x100s pull @ 1:40 breath 3,5,7,3 by 25s
300/200 kick with fins descend by 100s
(1200/800)
Drill set-
6x75/50s @ 1:20
25-3/4 catch up, 25-3/6 switch, 25 regular free
(450/300)
3/6 Switch:
- Promotes rotation
- Promotes proper position and rhythm when breathing
- Promotes a strong kick
How to do it:
In a freestyle position, kick with one arm out and one at the side for six kicks, then take three strokes freestyle and repeat on the other side. The key points are to be at an angle to the water when kicking (> 45 degrees) and to look toward the bottom of the pool more, and remembering to breath out when kicking and take a breath only during the 3-stroke phase of the drill. As with all drills, this is done for technique, not time.
Main #1
5Xs-
4 x 25's @ :30,
Odds- GOAL 100 race pace
Evens- easy
100 pull
(1000)
Main #2
10 x 50's @ 1:00
odds at GOAL 200 race pace, evens EASY recovery
(500)
Cool down
