Our last practice was almost all freestyle, so today we mixed in some other strokes — and some different focus points.
WARMUP: 400
400 your choice, on your own
WARMUP/DRILL SET: 300
With fins.
6 X 50 on approx. :15 rest interval
Odds: Swim backstroke to the far flags in a sit-up position (looking toward your feet) and wide, fast hand entry (about 9 and 3 on the clock face). At the flags, switch to regular backstroke, but still keep the feeling of a wide hand entry.
Evens: Swim head-up freestyle for 12 1/2yards looking straight ahead, with wide hand entry. At 12.5 yards, switch to regular freestyle, but maintain the wide hand entry.
MAIN SET #1: 450
No equipment
Throughout this set, you focus on back and free is wide hand entry.
1 X 75 BK
1 X 75 BK/BR/FR
1 X 75 BR
1 X 75 BK/BR/FR
1 X 75 FR
1 X 75 BK/BR/FR
MAIN SET #2: 400
With pull buoy.
4 X 100 free except that third length of every 100 is backstroke. Focus on wide hand entry.
MAIN SET #3: 450
Repeat MAIN SET #1, but this time with fins. Focus on wide hand entry on back and free. On Breast, focus on pulling just from the wrists (tiny pull).
MED-BALL SET
With fins. Form into groups of 4 to 6 swimmers. Each group takes a Med Ball or 10-pound rubber “brick” to the deep end. First swimmer holds ball in air for 5 seconds, then passes it to the next swimmer, who holds it in the air for 5 seconds, etc. Keep passing the ball or brick for 4 to 5 minutes. Use flutter and/or dolphin kick.
WARMDOWN: 100
100 EZ
Total Yardage: approx. 2100
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