Tuesday, August 20, 2019
Pre-Season Training Block
Warmup
10 minutes of dry, dynamic stretching
100 Body Squats + 100 Tuck Ups + 50 Pushups + 30 Pullups in sets of 20-20-10-6
Main Set
4 rounds of:
300 Kick @ :30R (150 Flutter w/ board + 50 FL on BK + 50 FR on BK + 50 BR w/ board)
6 X 25 @ 40 w/ snorkle (single pull FR)
6 X 25 @ 30 FR w/ lowest stroke count
Notes: Single Pull Free - use snorkle to keep head in proper position, begin with hands/arms out in front in superman position (not streamline), alternate right and left arm pull with a doggy paddle (underwater recovery). Do not go to fast, work on one arm at a time, by initiating early catch with hand, high elbow, open armpit, and finish stroke by accelerating past the hip while opposite hand surges forward. Take your time to reset before you do another repetition with opposite arm.
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