04/09/15 Workout Recap - Technique Focus

Today's workout starts with a solid technique-driven set, which should be performed without a real concern over times.  Infuse your technique with a specific focus per set of 50s, as indicated in the parentheses.  

Then, in the main set, put each component together to nail a well-performed freestyle 300, taken up a notch then by 3 x 100 to follow.

04/09/15 - Levels 3 & 4
**SARAH McLARTY WORKOUT**

w/u: 200 swim + 100 kick, repeat for a total of 600

PS: DRILLS
4 x 50 @ :55 OR 1:05 as SUPERMAN CATCH-UP (to avoid cross-over)
4 x 50 @ :55 OR 1:05 as KICKBOARD IN LEGS (use core in resisted rotation)
4 x 50 @ :55 OR 1:05 as 25 Right Arm/25 Left Arm (focus on high elbow/open armpit)
4 x 50 @ :55 OR 1:05 as FINGERTIP DRAG (elbow first out of water, drag fingertips)


MS: 
3 Rounds of the Following:
300 pull w/:30 rest (aerobic pace)
3 x 100 swim @ 1:25 OR 1:45 OR 2:00
50 easy/recovery

c/d: 100 EZ

 

Posted on April 9, 2015 .