Monday, June 12, 2023

 Monday, June 12, 2023

Summer Training

Warmup and Free Drills

2 X 100 + 2 X 50 + 4 X 25 @ 1:45-1:00-30

*get longer, quieter, prettier as you go

12 X 25 Kick @ 35-45

#1 - Board Kick Flutter; #2 - Side Kick Flutter; #3 - Fly Kick on Back

40 X 25 @ 45

6 - Skulling - 2 wrist; 2 elbow; 2 bellybutton

4 - 8 stroke Drill

6 - Superman to Side Kick

4 - 8 stroke Drill

6 - Side-Stack-Send

4 - 8 stroke Drill

2 X’s turn sequence - MP Turn; flip to 45 plunge; flip to plunge for 2, kick for 3, plunge to surface

4 - 8 stroke Drill

5 X [50 + 25 + 75 + 25 + 50] @ 40-50-60-50-40

E-E-F-E-E

E-F-E-F-E

F-E-F-E-F

E-F-F-F-E

F-F-E-F-F

F = Best you got maintaining good habits; E = long, quiet, pretty, shooting for 8 strokes or less per 25

Notes: Good start to the week, as you take about 40 minutes to work on some freestyle technique, then ramp it up for 20 minutes as you navigate the F-E pattern which should test your control.

  2 X 100 + 2 X2 5