1/3/11

1/3/11 #1 Happy New Year!!!

400 choice
4 x 100 – 25 scull/75 kick - (front scull 12 yds flip into bucket scull)
4 x 50 choice descend

12 x 25 drill alternate: @ 30

1. streamline flutter kick – breathing forward (hands together)
   
2. 6 kick switch
   
3. free underwater recovery (dog paddle, breathing to side)
   

For this set: your speed increases as the distance gets shorter, focus on the different stroke parts outline below and keep track of your times.

• #1 focus on arm extension and body rotation
  
• #2 focus on early high elbow catch (underwater pull)
  
• #3 focus on finish of underwater pull – thumb to thigh
  

3 x 200 @ 3:15, no more than 60% effort

6 x 100 @ 1:45, around 70% effort

9 x 50 @ 1:00, fast

50 easy



400 with fins – 25 sprint dolphin kick on front, 75 easy flutter kick on back



200 easy 3600 yards