Arm Focus with
PB & PDLObjectives: Arms focus using pull buoys and paddles. Set
1 - Warm-up; Dist = 600
1 X 200 FS
1 X 200 FS w/PB
1 X 200 FS Set
2 - Vertical Kicking Drill; Dist = 8 minutes, call it 400
8 x (45s kick +
15s rest), vertical kicking
1 & 2: focus on minimal knee bend,
count 3 kicks per second
3 & 4: rotate one quarter turn to
right every other third kick
5 & 6: rotate one quarter turn
to the left every other third kick
7 & 8: rotate in alternate
direction every third kick Set 4 - Pull & Paddle (PDL = paddles) | Faster
Group | Slower Group | Repeat
5 Times (3000 yards) - 150 FS mod w/PB + 10s rest
- 150 FS mod
w/PB & PDL + 10s rest
- 150 FS mod w/PDL + 10s rest
- 150 FS
fast + 30s rest
| Repeat 4 Times (2400 yards) - 150
FS mod w/PB + 10s rest
- 150 FS mod w/PB & PDL + 10s rest
- 150
FS mod w/PDL + 10s rest
- 150 FS fast + 30s rest
|
Set
4 - Cool-down; Dist = 400
1 X 400 FS Swim - Cat: REC
Recovery with focus
on relaxed 6-beat (or 2-beat) kick Return to Workout
Directory. | 