1/4/11

1/4/11 #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

12 x 25 drill @ 30, alternate:

1. streamline flutter kick: breath forward (hands together), hips @ surface
   
2. 6 kick switch
   
3. underwater recovery: “dog paddle”, breathing to side– high elbow catch
   

400 steady – focus on extending & rotation @ 6:00
4 x 25 stroke fast @ 40
300 steady – focus on early catch @ 4:30
4 x 25 stroke fast @ 40
200 steady – focus on finish of underwater pull @ 3:00
4 x 25 stroke fast @ 40



5 x 100 IM continuous – alternate swim/kick & kick/swim by 25's



3000 meters