Tuesday, December 10, 2024

 Tuesday, December 10, 2024

Holiday Training Block

Warmup

3 X 100 + 3 X 75 + 3 X 25 @ 1:40-1:20-40 Loosen

24 X 25 @ 45

8 sculling pattern (wrist-elbow-belly-doggie)

8 alt. superman-sidekick and side-stack send (may do BK on S-S-S)

8 choose BR-FL skills or uh2o kicking skills

uh2o kicking skills = on back w/ hands at side; on side; 6 vert. + 6 horizontal; uh2o

Part I

3 X [3 X 50 + 100 + 3 X 25] @ 1:10-2:30-40

50's = FL on BK; FL on side; superman FR

100 = Board Kick, D1-3

25's = uh2o to 15M + side kick or uh2o on all if you can

Part II

2 X [200 + 3 X 75 + 200] @ 3-1:30-3

2 X [150 + 3 X 50 + 150] @ 2:15-1:15-2:15

2 X [100 + 3 X 25 + 100] @ 1:30-40-1:30

200-150-100 = FR smooth

75-50-25 = strokes or kick pattern

Notes: still nothing fast or intense today. 1st set takes on some different kicks. 2nd set gives you some opportunities to get in some strokes or continue with some kick. Keep working on the how you use your legs to kick, with more knee bend, vert. chins, and floppy ft. Your ability to kick underwater is a direct connection to how well you perform. Look at this video