Please take note – Monday’s practice is cancelled due to the Thanksgiving Holiday.
Warm Up: 600m to 6:10
- 3 x (50 Swim, 50 Drill, 50 Kick, 50 Swim)
#1 FS, #2 BK, #3 BR
Kick:
- 3 x (2 x 25 Kick on 10 sec rest)
#1 FS, #2 BK, #3 BR
Fast Kickers swim 50-100 Extra - 1-2 x 50 FL Kick with Board on 15 sec rest
- 2 x 25 FL Kick Underwater with flip to back
Vertical Dolphin 15 sec at deep end - 2 x 25 Dolphin Kick on Back raising arms to 90 deg
– get going arms at side
– then raise arms to 90 deg
– if too fatigued, drop arms above head - 2 x [25 Full FL 10 sec rest,
1min Vertical Kick (alt 15 sec arms at side,
15 sec arms crossed on chest)
15 sec rest,
25 Full FL back relaxed, breathing focus]
FL Stroke:
- 2 x 1-Arm FL, 2 x FL
- 2 x 25 Triple Kick, 2 x FL
- Underwater Recovery FL Drill … Skipped – save for later
– feels funny but will help those raising head to high
– with arms out front, initiate Pull with scull out, Bum Up
– as hands get to hips, drive head forward and in, leave hands at side
– flutter kick and recover hands to front
– initiate again
2 x Underwater FL Drill, 2 x FL
EN-1
- 2 x 50 FS, 100 FS on 15
- 2 x 50 BK, 100 BK on 15
- 2 x 50 BR, 100 BR on 15
Swim Down: 100+ Easy