Tuesday 8/15/17
The Fall/Winter Season starts today! I have a couple of announcements….
Practices on Tuesdays will begin at 7:45pm, we can get in the 6 shallow lanes at that time and then will have 10 lanes at 8:00pm. Water polo conditioning will be using 2 lanes in the deep end. Please organize yourselves in lanes knowing this.
Practices on Thursdays will begin at 7:45pm, we can get in 10 lanes (6 shallow, 4 deep) starting at 7:45pm. Water polo conditioning will be using 2 lanes in the deep end. Again, please organize yourselves into lanes knowing this.
Warm up:
400/200 free
200 pull
200 kick
(800/600)
Drill set:
9/6x50s free drills @ 1:00
3- 3/4 catch up
3- zipper
3- 3 pull 6 kicks
(450/300)
Focus on full reach extension
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:
4x50 @ 1:00
3/2x100 @ 1:45
2/1x150 @ 3:00
1x200 @ 3:30
2/1x150 @ 2:45
3/2x100 @ 1:40
4x50 @ :55
(1800/1300)
Cool down
