WARMUP: 400
400 your choice, on your own
FREESTYLE SET: 400
Morning group did 8 X 50 free at EZ pace but using the same breathing pattern they would use in a 50-free race.
Evening group did 4 X 100 Free with fins, taking one fewer stroke on each length of the 100. Eg, if first length is 15 strokes, stroke count on the 100 should be 15-14-13-12.
FREE/BACK SET: 600
Swim three rounds of the following:
50 Free with pull buoy — first half of each length is head-out tarzan, focus on wide arm entry
50 Free nekked focus wide entry
50 Back with pull buoy — first half of each length is sitting up and chopping the stroke with wide entry
50 Back nekked focus wide hand entry
DOLPHIN SET: 250
With fins.
10 X 25
Odds: Hand-Lead dolphin kick on stomach focus on slow undulation and BIG HIP MOVEMENT
Evens: Hand-Lead dolphin kick on back, start with FAST, QUICK dolphin for half the length, then ease off
BREAST SET: 250
Showed video clip of Kevin Clements doing new pulldown with downward dolphin. Then had swimmers do 10 X 25 breaststroke, experimenting with the downward dolphin.
Those who didn’t want to do the breaststroke did another set of freestyle:
4 X 100 Freestyle pull with pull buoy. Use a different breathing pattern on each 100.
WARMDOWN: 100 EZ
Total Yardage: Approx. 2400
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