04/02/03 No coaching today, so I did a practice by myself in the local 2-yard pool. You could easily adapt this to a 25-yard pool.
BUTTERFLY SET: 1040
Do the following set once with fistgloves, then once without fistgloves. I wore fins for both sets.
6 X 80, swum as 25 drill/25 Body-Dolphin Fly/25 drill/25 Body-Dolphin Fly
1st 80: drill = Head-Lead Body Dolphin
2nd 80: drill = Hand-Lead Body Dolphin
3rd 80: drill = Slide to the Corners
4th 80: drill = Stoneskipper
5th 80: drill = Hip-Delay Fly
6th 80: drill = Double Body-Dolphin Fly
2 X 20 EZ backstroke
BREASTSTROKE SET: 1200
Do the following set twice — once with fistgloves and once without fistgloves. I wore fines for both sets.
6 X 80, swum as 25 drill/25 Body-Dolphin Breast/ 25 drill/ 25 Body-Dolphin Breast
1st 80: drill = Underwater Slinky with a Mini Pull
2nd 80: drill = Breaststroke breathing every other stroke
3rd 80: drilll = Underwater Slinky with a Mini Pull
4th 80: drill = Double Body-Dolphin Breast
5th 80: drill = Underwater Slinky with a Mini Pull
6th 80: drill = Continuous Body-Dolphin Breast
2 X 20 EZ backstroke
2 X 20 sculling while sitting on a kickboard
FREESTYLE/BACKSTROKE SET: 1200
I wore paddles for this set, and took off the fins.
This is a continuous swim. The EZ lap of kick is active recovery from the 100s.
Swim 5 times through the following:
1 X 100 freestyle
1 X 20 EZ breaststroke kick on your back
1 X 100 backstroke
1 X 20 EZ breaststroke kick on your back
WARMDOWN: 80
80 EZ swim
Total Yardage: 3500
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