Friday, July 8, 2011

Friday's workout

3x200 swim, drill/swim, free/stroke
8 x 50 kick, overkick
6x100 pull
12 x 50 breast/free, free build
4 x 75 easy

Thursday's workout

200 SKPS
8x75 IMO drill, Brest build
1x400 pull
3x200 fast
1x400 zommers
2x300 fast
 
warm down

Wednesday, July 6, 2011

Tuesday's workout

400 swim
8x75 pull free/IMO/free @ 1:20
2x200 alternating 50free kick + breast arms/ 50 fly kick + breast arms @ :30 rest
1x100 easy
20 x 50 free @ :45
1x200 warm down

Tuesday, July 5, 2011

Breaststroke Clinic

BREASTSTROKE KICK
 
--> Steps
       1. Heels come up to butt - **remember to keep knees together**
       2. Feet turn out, flex
       3. Kick out, around, and together - keeping knees as close as possible
       4. Finish kick-- legs together, toes pointed, squeeze butt, legs come up toward surface
       5. Glide
 
--> Drills
       1. Egg Beater
 
 
BREASTSTROKE PULL
 
--> Steps
       1. Start in streamline
       2. Pull around & together, keeping elbows in front of you - body should come out of the water to breath - **remember to keep head in line**
       3. Dive forward into streamline

--> Drills
       1. Scull - out in front OR below chest keeping elbows up
       2. Breaststroke pull with butterfly kick - remember to keep head in line


BREASTSTROKE TIMING

--> Steps
       1. Pull 
       2. Kick
       3. Glide

--> Drills
       1. two pulls with butterfly kick, one pull with breaststroke kick
       2. one pull, two kicks 

 

Sunday, July 3, 2011

Saturday's workout

Warm up
400 swim
4x150 50 free/25 stroke IMO

Pre main set
4x75 overkick with z
8x25 half underwater fast kick/half swim with z
1x400 pull 3/5/e/9 by 100

Main set
3x4x100
1st round - 75 IMO + 10 sec rest + 25 sprint 2:00
2nd round- 50 build free + 15 sec rest + 50 build stroke 2:00
3rd round- fast, 75fast/25easy, 50fast/50easy,25fast/75easy 2:10

Warm down

Friday's workout

200 SKP

12x50 drill/swim 1:10

12x75 50kick/25swim, 50 swim/ 1:30

1x400 z + p

Warm down