Swim Week 4 – 1
Purpose: High elbow catch and feel. Lower stroke counts to build strength through extra extension.
Warm up:
4 x 100 easy with 15 ri
Last 25 of each 100 : Reduce stroke count by 2. Focus on long streamline strokes.
Drill Set:
8 x 25 drill (70-75%)
2 rounds:
25 horizontal scull drill – http://www.youtube.com/watch?v=OKsmw6Sq2Pg&feature=youtube_gdata_player
25 finish drill
25 catch up drill – http://www.youtube.com/watch?v=GUULNJEdKU8&feature=youtube_gdata_player
25 finish drill – http://www.youtube.com/watch?v=J67J4vXJFkU&feature=youtube_gdata_player
Main Set:
8 x 150 Free @ 2:30 or 2:45
– Odds: reduce stroke count by at least 1 per 25 (70 – 75%)
– Evens: Strong to fast, normal stroke count and rhythm (90 – 90%)
Kick Set:
100 kick with board @ 2:00, 2:30 (70 – 75%)
3 x 50 kick with board, descend 1-3 @ 1:00, 1:15
4 x25 kick All – OUT @:40 sec or 45 sec (100%)
Warm Down:
100 easy
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