> 03/22/07 Day Before the Meet | GoSwim TV

03/22/07 Day Before the Meet

We’re headed to NEM SCY Champs tomorrow. Didn’t want to do too much today, but wanted to not take ANY bad strokes in practice.

WARMUP: 700
With Zura Alpha fins:
100 dolphin
100 free drill
100 flutter
100 back drill
100 dolphin
100 free drill

200 breast kick various positions

FLY/BREAST SET: 200
With fins.
8 X 25 on :30
#1: FL/BR Combo
#2: Pulse Breast, breathe every 4
#3: Karla drill
#4: Pulse Breast, breathe every 3
#5: 2L/2R FL –> whole-stroke Fly
#6: Pulse Breast, breathe every 2
#7: 3 strokes Fly –> Free
#8: Pulse Breast, breathe every stroke

DRILL SET: 500
20 X 25 with 3 or 4 bobs between each 25
1st 100:
Odds: Relaxed backstroke @ 13 spl
Evens: UW breast kick focus on finishing each kick and hiding the legs

2nd 100:
Odds: Relaxed backstroke @ 13 spl
Evens: Breast with an extra kick focus on hips and head position

3rd 100:
Odds: Backstroke @ 13 spl
Evens: Body-Dolphin Breast focus on wide hands

4th 100:
Odds: Back @ 13 spl
Evens: Breast breathing every other focus on steady head

5th 100:
Odds: Back @ 13 spl
Evens: First one FAST hands breast; second one WIDE hands breast

100 EZ

50 breast focus EZ speed — [9 strokes down/10 strokes back: :39]

100 EZ and wait till heart rate is below 100

50 breast focus EZ speed — [10 strokes down/11 strokes back: :38.5]

100 EZ

2 X 25 breast with a turn and from the blocks

WARMDOWN: 100
2 more starts, and 100 EZ

Total Yardage: 2000