Wednesday, August 31, 2016- LCM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

Quick review of freestyle drills:

• Steady head position throughout;
• evenly balanced & full hip rotation;
• fingertips "down" (not palm down) to pull back in line with shoulders;

Backstroke drills:

• 6 kicks & switch;
• double arm;
• half ra, half la;
• sit & spin; 

3 sets of:
3 x 50 backstroke drill @ 1:10- focus on 5 FAST UDK, drill is different from round to round
2 x 50 kick @ 1:10- 1st on back (UDK!), 2nd with boards- each 50 is free/NO FREE by 25's
1 x 100 drill/swim backstroke @ 2:00
1 x 100 swim free br 3, kick choice/breaststroke by 25's @ 2:00
No rest between sets, but check HR immediately after each set, and OML after 3rd set.
After 3rd set, choice skulling back to the far end.

With fins, 6 x 100 @ :10 rest as follows:
odd 50's- backstroke drill/kick by 25's- build the kick into a FAST turn;
even 50's- backstroke drill/swim backstroke by 25's- build the swim to a FAST finish.
Focus on 5 FAST UDK throughout the set.
Check HR immediately & OML after #6 and then take fins off.

Until 7 a.m., finish up with...
"Out & backs" to the LG stand @ 1:00
1-3 swim/kick choice- but all three are the same stroke;
4-6 all kick with boards
Go one forward & one backwards somersault at the LG stand for all of them. Focus on UDK throughout.


100 easy drill before you get out. Do an excellent job in school today and start thinking about your goals for the SCY season. Have a great day!