Saturday, January 06, 2007
Monday, January 8, 2007 Free Emphasis
This days workout emphasizes the crawl stroke, but allows for choice towards the end.
10 minute warm up choice stroke
6x100 Free continued warm up
4x50 push off the wall with a great streamline, then kick on you side (use flippers if you have thme) with one arm extending in front of you head (the one lower in the water) and the other arm by your side.
10x50 1 arm free drill down, and free style back (work catch or "high elbow")
4x100 free
4x50 dolphin kick on your back (use flippers if you have them). This works your core.
4x50 catch up drill using a board and fast kick. This should be a lot of work
4x50 catch up drill thinking about acceleration from the catch of the stroke
4x100 free
Set of 100 free or choice depending on the time left in practice.
Warm Down
10 minute warm up choice stroke
6x100 Free continued warm up
4x50 push off the wall with a great streamline, then kick on you side (use flippers if you have thme) with one arm extending in front of you head (the one lower in the water) and the other arm by your side.
10x50 1 arm free drill down, and free style back (work catch or "high elbow")
4x100 free
4x50 dolphin kick on your back (use flippers if you have them). This works your core.
4x50 catch up drill using a board and fast kick. This should be a lot of work
4x50 catch up drill thinking about acceleration from the catch of the stroke
4x100 free
Set of 100 free or choice depending on the time left in practice.
Warm Down
# posted by gladorca's blog @ 3:39 PM 
