WU: 3x100 done as 25 kick, 25 R. arm, 25 L. arm, 25 swim .
MS: 1000 straight swim alternating T-pace 50s with easy-pace 50s.
CD: 200 kick easy. 100 swim good form.
Comments and Definitions
SAD – Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke.
Kick (Regular) or Kick on Back with hands over head, fingers locked.
SAD – Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke. Kick (Regular) or Kick on Back with hands over head, fingers locked.
Sets: 2-3
Reps: 15-20
Speed: Slow
Recovery: 1-1.5'