Wednesday, March 23, 2022

 Wednesday, March 23, 2022 - Spring Training Block

Warmup - as you need

Main Set

10 X 75 @ 60(65)

*HOLD SAME STROKE COUNT and MIN. 3 KICKS OFF EVERY WALL

8 X 50 @ 75

*start under flags - 3 shooters + 1 summersault + 6 superman kick + swim to wall w/ one breath + 25 swim w/ one breath

10 X 25 @ 60 MIN/MAX

*as fast as you can with as few strokes as possible, work to lower stroke count

Notes: 1st 10 minutes are just steady swimming, paying attention to how many strokes you are taking with the intention to lower the number of strokes taken. The middle 10 minutes is a unique pattern that we used with our NCAA squad. Here are some  definitions:

• Shooter - from bottom of the pool, explode and start kicking as if you were pushing off the wall, with the goal of adding as many kicks as possible. The $$ kicks are at the very top, fighting against gravity
• Summersault - from bottom of the pool, explode upward and spin as fast as you can when you reach the surface
• Superman Kick - on stomache, on surface, head down and in line with spine, hands in front of shoulders, start kicking in this position first, and then add the arms without moving the head.