All Levels - STATION DAY
w/u: 3 x 200 (#1 Swim, #2 Kick/Drill by 50, #3 Pull)
STATIONS - APPROXIMATELY 7 MINUTES AT EACH STATION X 2 ROUNDS
STATION #1—————» DIVE DOWN POWER LAUNCHES
HOW TO DO IT: From within the pool, drop your dive brick (careful of toes, heads, etc.) until it sinks to bottom. Then, aggressively dive down after the brick; once retrieved, position feet on bottom of the pool and LAUNCH yourself back to the surface and perform 5 overhead lifts of brick while vertical kicking.
**Take 5 seconds rest after each dive/launch/kick
STATION #2—————» PARACHUTE 50’S
HOW TO DO IT: Adjust waist of parachute and buckle around waist. Swim a 50 freestyle at 80% effort, letting the parachute cord drag between your legs kicking behind you. You CAN do a flipturn with the parachute, but you can do an open turn, if you prefer.
**Take 20 seconds rest after each 50
STATION #3—————» KICK CENTRAL
HOW TO DO IT: Perform the following series of kicking drills to comprise 100 yards. NO FINS
- 25 Newspaper Drill (flutter)
- 25 Tombstone Kick (flutter)
- 25 Breaststroke kick prone with board
- 25 Sprint kick prone with board
**Take 20 seconds rest after each 100
STATION #4—————» UNDERWATER SHOOTERS
HOW TO DO IT: WEARING FINS, blast off the wall in underwater streamlined dolphin kick and strive to reach other wall. If you must take a breath, just continue freestyle until the opposite wall. EVERY 4th 25 is ABOVE WATER EASY.
**Take 20 seconds rest after each 25
STATION #5—————» PRACTICE TURNS 25’s WITH STREAMLINE STICK
HOW TO DO IT: Begin in middle of the pool and build into the wall. Upon pusshing off the wall, be srue to be in streamlined kick PAST the streamline stick attached to the lane line. Can vary strokes as you wish.
**Take :15 seconds rest after each 25
W/D: 100 EZ