02/06/14 Workout Recap

Got some good TURN practice in with this workout.  Remember to carry it over to the next practice!

02/06/14

Level 1

w/u: 3 x 100 @ :15sR
1- swim freestyle
2 - kick flutter w/board
4 - 50 back/50 breast

PS: 6 x 50 @ :10sR
1st 5 - TARZAN down/swim free back
2nd 5 - Fingertip drag entire 50
*Fingertip Drag Drill: on your freestyle recovery, simply skim your fingertips along the surface; keep fingers relaxed.  (helps enforce high elbow recovery and body rotation to keep hand close to body).

MS: “Pull and Turn” - *Throughout the set, focus on turning off the wall ON YOUR BACK and then “corkscrewing” onto your belly.

4 x [1 x 100 Pull (Buoy & Paddles) @ :15sR; take off equipment
      6 x 25 start in middle of the pool and swim to wall-flip turn-swim back          to middle
      5 streamlined jumps off bottom]

c/d: 100 (alternate 25 dolphin dive/25 free)

1700 Total


Level 2
w/u: 5 x 100 @ :15sR
1- swim
2 - kick
3 - 50 “frog scull” on board/50 swim
4 - 100 IM
5 - swim

PS: 10 x 50 @ :10sR
1st 5 - TARZAN down/swim free back
2nd 5 - Fingertip drag entire 50
*Fingertip Drag Drill: on your freestyle recovery, simply skim your fingertips along the surface; keep fingers relaxed.  (helps enforce high elbow recovery and body rotation to keep hand close to body).

MS: “Pull and Turn” - *Throughout the set, focus on turning off the wall ON YOUR BACK and then “corkscrewing” onto your belly.

3 x [1 x 200 Pull (Buoy & Paddles) @ :15sR; take off equipment
      6 x 50 as “2-Turn” 50’s -start in the middle of the pool to turn twice           within 50
      5 streamlined jumps off the bottom]

c/d: 200 (alternate 25 dolphin dive/25 free)

2700 Total

Posted on February 7, 2014 .