This week’s set gives swimmers many opportunities to improve their open turns and flip turns…by bringing the knees to the chest during the turn.
For some great visuals to take to the pool with you, check out these videos…
Knee Your Chin
WARMUP: 400 (or 10 minutes) on your own
TURN PRACTICE: 150
6 X 25 on :45; start each 25 from “layout” position on your stomach (both hands on the wall or ledge, eyes looking directly down, head low, arms and legs extended). Execute an open turn, focusing on bringing knees to chest, then swim your choice of stroke on the 25.
FREE/BACK SET: 400
8 X 50 (25 free + 25 back); focus on bringing knees to chin on your turns, regardless of whether you do a flip turn or open turn
BREAST/FREE SET: 300
4 X 75 on 1:30; focus on bringing knees to chin on the turns
Odd 75s: Free/Breast/Free
Even 75s: Breast/Free/Breast
PULL SET: 500
4 X 125 pull; focus on keeping the back of your neck relaxed
IM SET: 600
12 X 50 on 1:00 or 1:05 or 1:10
Swim three times through the following. Focus on bringing knees to chin on your turns.
WARMDOWN: 200 choice