Welcome Back!
Since we have all had at least some time off this summer, the program is going to start from scratch.
Our focus now will be on TECHNIQUE for all strokes and developing an aerobic base.
Warm Up: 800m (to 6:15)
- 200 FS Pull
- 4 x (25 Kick IM, 25 Swim FS)
- 100 BK
- 100 BR
- 4 x (25 Kick FS, 25 Swim IM)
Kick Set: 200m (to 6:25)
- 2 x (25 Kick, 25 Swim, 25 Swim, 25 Kick)
Set 1: FS Drill Work (500m)
Sculling (for ‘feel of the water’): (to 6:35)
- 25 Entry Scull
- 25 Catch Scull
- 1-2 x (25 Entry Scull, 25 FS)
- 1-2 x (25 Catch Scull, 25 FS)
High Elbow / Early Vertical Forearm: (to 6:45)
- 25 Right Arm
- 25 Left Arm
- 1-2 x (25 Right Arm, 25 FS)
- 1-2 x (25 Left rm, 25 FS)
Set 2: EN-1 (300m)
- 2 x 25 Perfect FS on 15 sec rest
- 2 x 50 Perfect FS on 15 sec rest
- 100 Perfect FS
- 2 x 25 not FS on 15 sec