This week’s set integrates technique focus on butterfly and breaststroke with actual swimming.
WARMUP: 400 on your own
WARMUP SET: 150
3 X 50 choice; start each 50 with 5 arm cycles of vertical butterfly. Come back to the wall to push off and start each 50.
BUTTERFLY SET: 400
4 X 50 of 3 Left/3 Right Butterfly (fins optional).
Focus: Extend forward with the hands and press in on the chest to get the hips UP above the surface of the water on each artmstroke.
Hint: You may need to slow things down to achieve this exaggerated hip action.
1 X 200 alternating 25 Freestyle and 25 3L/3R Butterfly with focus on the hips
BREASTSTROKE SET: 400
4 X 50 breaststroke
Focus: Get into breaststroke streamline with head between shoulders and head slightly under water. Ride the glide until the hips and heels come to the surface.
Hint: You may need to slw things down to achieve this exaggerated hip action.
1 X 200 alternating 25 Freestyle and 25 Breaststroke with focus on keeping the hips high in the water
FREESTYLE SET: 400
8 X 50 Freestyle; no breathing from the flags to the finish; descend 1-4 and 5-8
Focus: Be aware of where your hips are riding. Keep them high in the water.
IM SET: 400
4 X 100 IM (fins optional)
On the Fly and Breast, slow things down and get the hips to the surface. It’s OK to do 3L/3R Butterfly. And…no breathing from the flags to the finish on Freestyle.