Warm Up: 600m to 6:10
- 100 FS Pull, 25 R-Arm High Elbow
25 L-Arm High Elbow, 50 FS Kick, 100 FS swim - 100 BK Pull, 25 R-Arm BK, 25 L-Arm BK
50 BK Kick, 100 BK Swim
Kick:
- 2 x 25 FS Kick on 15 sec
- 50 FS Kick
- 2 x 25 BK Kick on 15
- 50 BK Kick
BR Kick Outline
- Keep your legs inside your body line so they don’t slow you down
- Recovering your legs is done inside your hip line
- Don’t let your knees drop down too low – just a bit
- Propulsion is a quick Whip Kick, slam the heels together
- Small amplitude is best – if your knees are ok
BR Kick on your Back
- Arms at side
- Recover heels to touch finger tips
- Keep knees below the waterline
- 2 x 25 Kick on Back
BR Kick on Stomach
- Arms at side
- same with heels touching finger tips
- 2 x 25 Kick on Stomach
- Easy Swim to deep end
Vertial BR Kicking
- face deep end wall – body flat almost on wall
- arms back of hand on wall
- knees can’t come forward
- 2 x 20 seconds
- Easy swim back to shallow end
BR Technique:
BR Pull
- it isn’t a huge component to propulsion
- main thing is to get from the end of the pull quickly back to extension
- Pull is Scull Out – Scull In with ’rounded corners’
BR Scull
- Scull out / Scull In with small flutter kick
- 2 x 25m
BR Pull
- full BR Pull with flutter Kick
- 2 x 25m
BR Pull Over Lane rope
- keeps elbows from getting back too far (onto ribs)
Goggle Drill
– Keep head from tilting up or back – head stays in line with spine
– head goes forward
- 1st stroke No upward motion on Pull
- 2nd stroke – just clear goggles
- 3rd stroke – face up just enough to breathe
- Repeat through length
- 2 x 25m
EN–1:
- 2-4 x 25 BR Count Strokes on 15 sec
- 2-4 x (25 BK, 25 BR, 25 FS) on 15 sec
Swim Down: 100+ Easy