Friday, July 21, 2023

 Friday, July 21, 2023

Summer Training

Warmup

3 X 100 EZ + 3 X 200 Pull + 3 X 100 IM @ 1:40-3-1:40

12 X 25 @ 35-45 drills and skills (choice of drill, stroke, equipment)

12 X 25 turn sequence @ 35-45

3 wall to far flags with spin under flags (practice "diving into turn")

3 10 kicks on wall + flip/spin + strong 45 degree plunge for distance and depth

3 from mid pool + flip/spin + strong 45 degree plunge for distance and depth

3 from mid pool + flip/spin + :02 plunge (depth) + kick way to horizontal surface touch

Main Set

8 X 75 Indy IM @ 1:15

6 X 50 @ 50 choice of stroke or kick

8 X 125 Indy IM @ 2:00

6 X 50 @ 50 choice of stroke or kick

8 X 75 Indy IM @ 1:15

Notes: Indy IM = #1 FL-BK-BR or FL-BK-BR-FR-FL, then #2 is FR-FL-BK or BK-BR-FR-FL-BK and you keep picking up where you leave off as if you were swimming continuous 100 IM's. General Conditioning set with emphasis on change and you change strokes often. Warmup also has an opportunity to work some skills and turns.