Set 2 -
Single Arm + Swim; Dist = 2400
All repeats on 15 seconds rest
Repeat
this 600 yard set three times, changing the drill for each cycle: 4 X 50
Single-Arm Drill (see below) - EN1
2 X 200 Freestyle focus on the catch - EN2 Single-arm
drill for each cycle: - Unused arm out front, switch each 50
- Unused
arm out front, switch each 25
- Unused arm at side, switch each 50
- Unused
arm at side, switch each 25
| Set 2 - EVF
Drills + Swim; Dist = 1200
Use fins if you have a weaker kick;For all single
arm drills, switch arms after each 50 (not at each wall); For all drills, focus
on point, pop, press (three distinct parts of the underwater arm stroke) Repeat
this 300 yard set four times, changing the drill for each cycle: 4 X 50
Kickboard 1-Arm Drill with focus (see below) - EN1
1 X 100 Freestyle focus
on the catch - EN2 Drill focus for each cycle: - Point, pop, press
- Coordinate
stroke & rotational kick on same side
- Coordinate opposite leg kick
driving arm into the water
- Without the kickboard (unused arm out front)
|
