> 09/23/04 All Fins All Strokes (but mostly fly) | GoSwim TV

09/23/04 All Fins All Strokes (but mostly fly)

This practice is a little tough on the shoulders, so you may not want to try it if you have shoulder problems, or if you are just starting a new season. I swam the entire practice with fins.

SHORT-AXIS SET: 500
This is a continuous 500, but think of it as 5 X 100, swum as:
25 Drill
25 2L/2R Fly, focusing on two kicks per armstroke and palm-up recovery
25 Drill
25 Fly, focusing on two kicks per armstroke and palm-up recovery

1st 100: Drill is Head-Lead Body Dolphin
2nd 100: Drill is Hand-Lead Body Dolphin
3rd 100: Drill is 2 Slides to the Corners per Breath
4th 100: Drill is Skimmers
5th 100: Drill is Body Dolphin on Your Back

BACKSTROKE SET: 500
Again, this is a continuous 500, but think of it as 5 X 100 swum as
25 Drill
25 2L/2R Fly
25 Drill
25 Fly

1st 100: Drill is Head-Lead Flutter on Your Back
2nd 100: Drill is Single-Arm Back
3rd 100: Drill is 6-Count Back
4th 100: Drill is 2L/2R Back
5th 100: Drill is Single-Arm Back

BREASTSTROKE SET: 500
Same deal as above, and keep doing 2L/2R Fly and Fly as above.
1st 100: Drill is Underwater Breast with Dolphin Kick
2nd 100: Drill is Body-Dolphin Breast
3rd 100: Drill is Cobra
4th 100: Drill is 2 Sculls and a Pull
5th 100: Drill is Quick Sculling with Dolphin Kick

FREESTYLE SET: 500
Same deal as above, and keep doing 2L/2R Fly and Fly as above.
1st 100: Drill is Single-Switch Free
2nd 100: Drill is Triple-Switch Free
3rd 100: Drill is Fingertip Drag
4th 100: Drill is Breathe Every Stroke
5th 100: Drill is Freestyle

WARMDOWN: 150
150 EZ swim without fins.

Total Yardage: 2150