Saturday, October 10, 2015
WU:
300 Choice
2 x (or more, until stopped):
50: 25 fly kick on back + 25 swim choice
50: 25 drill + 25 swim choice
MS:
20 min technical instruction on Free and Back strokes (~ 400-500m)
focus on body position, head position, body rotation, arm recovery, and stroke rhythm:
- kick with arms by the sides and in streamline position, focus on keeping the head down and body parallel to the surface;
- kick on a side with one arm extended and the other one by the side; focus on head position and arm form in preparation for catch – the hand should be relaxed and a little lower than the elbow, the elbow should be a little lower than the shoulder.
- kick with rotation from side to side; focus on head position and constant rotation
- “windmill” drill to practice arm movement rhythm
3 x
with 15″ rest or on an interval
100 technical @ 1:30/1:40/1:50/…
200 N/S @ 3’/3’15/3’30/…
300 Des. by 100 @ 4’30/4’45/5’/…
WD:
200 Choice
Total: ~3,000