Technique Focus - Coordination

Objective: Coordination of rotational kick, core rotation, breathing, catch and pull.
Also starts and passing practice.

Total Distance = 3000

Set 1 - Warm-up; Dist = 800

200 fs easy
200 fs moderate +30s
200 fs fast +30s
200 fs fins really fast!

Set 2 - Single Arm & Single Fin Drills; Dist = 800
8 X 100 fs +10s (or as long as it takes to change fin)

1 & 2 right fin only, left arm unused and out front, breathe right
3 & 4 left fin only, left arm unused and out front, breathe right
5 & 6 right fin only, right arm unused and out front, breathe left
7 & 8 left fin only, right arm unused and out front, breathe left

Set 3 - Freestyle; Dist = 800
8 X 100 fs +10s - increase SPL (stroke count per length) by 1 stroke per length

Set 4 - Starts & Passing/Drafting Practice; Dist = 300
2 X 50 as 25 waterpolo drill + 25 fs
8 X 25 Deep water start & passing: combine 2 lanes, slower swimmers start in front

Set 4 - Cool-down; Dist = 300 yards
300 other strokes or fs easy

Return to Workout Directory.