Technique
Warmup on your own:
Main Set (think today!, don't just put time in)
Start off with some Freestyle Work(try these drills from Mike Bottom)
3 rounds of:
2 X 75 @ :15R Drill
3 X 50 @ :15R Drill
4 X 25 @ :15R Drill
*have some fun with these drills, add some of your own,
12 X 50 stroke (hopefully not FR) @ your own sendoff
*rotate K/S, Drill/Swim, Swim, for Drill do as many different drills as you can, do them slow, and do them correctly, too many swimmers don't take drills seriously, if you don't know what your are trying to accomplish with each drill, ask your coach.
12 X 25 streamlines @ 1:00+ rest
#1 - as few body dolphins as possible
#2 - as many body dolphins as possible
#3 - your kick count + breakout at moderate speed, things to think about: streamline posistion, using both sides of the legs for the kick, and keep the head down, neck long on the breakout
3 Rounds of the Start Progression
#1 - Using med balls or dumbells, track start on deck, use med balls/dumbells as handles, launch your self forward on deck. I will try to find video of this drill, but the idea is to get used to using your arms to get off the block as well.
#2 - kneeling/leaning dive from side or block, enter water clean, no splash, carry into streamline
#3 - start
*Here is a good video for some start explanation from Dave Durden
*feel free to add comments or achievements during workouts. It's good to get feedback
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