Swimming Set of the Week - April 4, 2008

Do the entire set for a 3200-yard set that works technique and 200 pace.  Cut everything in half (100s and 25s) for a 1600-yard set that works technique and 100 pace.

4 X 200 (3 drill/1 swim)
8 X 50 
3 X 200 (3 drill/1 swim)
8 X 50
2 X 200 (1 drill/1 swim)
8 X 50
1 X 200 swim

Descend times on the swim 200s.

Drill and Focus Point Suggestions:
FLY:
2L/2R, focus on palms back on the recovery
3 kicks/1 stroke fly
Freestyle with dolphin kick

BACK:
6 kicks per stroke cycle
Vary hand-entry position on each length

BREAST:
3 kicks under/2 strokes up, focus on fast hands
Kick on your back, arms in streamline
Breaststroke with an extra kick

FREE:
2L/2R, focus on keeping lead arm steady
alternate 4 strokes fingertip drag, 4 strokes high-elbow recovery, 4 strokes straight-arm recovery
keep one goggle in the water during the breath