Setup Catch PressObjective:
Focus on 3 aspects of the arm stroke.
Warm-up; Dist = 400 yards
1 X 400 FS Drills; Dist = 500
4 X 50 6-1-6 Drill
2 X 50 Scull #1
4
X 50 Long Dog (freestyle but arms never come out of the water) Drills &
Conditioning | Faster
Group - Dist = 2400 | Slower Group - Dist = 1800 | Repeat
3 times(change drill each time thru): 4 X 50 Drill:
1:
3L/3R
2: Single Arm (unused arm out front)
3:
Single Arm (unused arm @ side)
1 X 200 FS easy + 10s rest
1 X 200 FS cruise
+ 10s rest
1 X 100 FS cruise + 10s rest
1 X 100 FS fast + 30s rest
| Repeat
3 times, drills as in previous set 4 X 50 Drill:
1:
6-1-6
2: Scull #1
3: Long Dog
3 X
100 FS cruise + 10s rest
1 X 100 FS fast + 30s rest
|
Set
3 - Cool-down; Dist = 200 yards
1 X 200 Freestyle Swim easy
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