1/2/11

1/2/11 #1 Happy New Year!!!

400 choice @ 7:00
4 x 100 – 25 scull/75 kick - (front scull 12 yds flip into bucket scull) @ 2:00
4 x 50 choice descend @ 45
7:20pm
12 x 25 drill alternate: @ 40

1. streamline flutter kick – breathing forward (hands together) – keep hips at the surface
   
2. 6 kick switch
   
3. free underwater recovery (dog paddle, breathing to side) – high elbow catch
   

12 x 100 free @ 1:20/1:30 (steady pace – not much rest – 70%ish max)

• 1-4 focus on arm extension and body rotation
  
• 5-8 focus on early high elbow catch
  
• 9-12 focus on finish
  

7:46pm



Six Times:
25 sprint/ 20 sec streamline vertical dolphin kick/ 25 easy @ 1:15



200 easy
3000 meters