Set 2 -
Single Arm Drills + FS; Dist = 2400
Drills (change each cycle): - Single
Arm 3L/3R
- Single Arm - unused arm out front
- Single Arm - unused
arm at side
For #2 and #3, switch arms each 50
(not each 25). Repeat
3 times, using the above drills: 4 X 50 Drill (see above) +
10s rest
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
| Set
2 - EVF Drills + FS; Dist = 1600
Use fins if you have a weaker kick; for single
arm drills, switch arms after each 50 (not at each wall). Drills (change
each cycle): - Scull #1
- Single Arm - unused arm extended out
front
- Scull #1 wall to flags, freestyle flags to wall
- Single Arm
- unused arm at side
Repeat 4 times, changing the drill for each cycle: 4
X 50 Drill (see above) + 10s rest
1 X 200 FS cruise + 10s rest
1 X 100
FS fast + 30s rest |
