Workout of the Week:
By Coach Dianne Johnson
Workout:
300 (75sw, 25 Streamline Kick on back)
6×25 w/snorkel Front Scull (3 holding paddles on forearms, 3 wearing paddles)
150 FR w/12 dolphin kicks off each wall (Long swim focused on EVF and perfect streamlines off walls)
6×25 one arm FR w/alternate arm out front w/snorkel and zoomers (w/paddle held on forearms) @:45
1-3 Left arm
4-6 Right arm
-focus on continuing to engage EVF with hip and shoulder shrug/rotation forward and fingertips pointed towards the bottom throughout pull
2×150 FR w/12 dolphin kicks on first and 8 dolphin kicks on second 150. Continue focus on EVF and perfect streamlines.
6×25 one arm FR w/alternate arm at side breathing to the non-stroking arm w/zoomers being very careful to put head back in water before following through with stroke (w/paddle held on forearms) @:45
1-3 Left arm
4-6 right arm
3×150 FR w/12 dolphin kicks on first and 8 dolphin kicks on second 150. Continue focus on EVF and perfect streamlines.
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1650
2×50 Fr long hold paddles
2×50 FR closed fist
100 FR Long w/OverKick
4×100 Fr Des 1-4 @:10 rest Monitor times and hit pace on #4
2×25 BIG kick w/Big fins on side one arm lead w/snorkel (one rt,one lt)
2×50 hard kick in streamline position w/snorkel and big fins
100 F! Kick w/kickboard TIMED
2×50 closed fist
2×50 swim with paddles
100 FR Long w/OverKick
4×100 Hold pace and Match times from #4 on previous set
4-8×100 FR (time depending) w/50s kick w/board between each 100 working to hold pace times and stroke technique together.
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3700-4100 |