MS: 10 x 50 (30”). The 10 are done as drill for 25yds/swim for 25yds
#1: FTD/swim
#2: Right arm/swim
#3: Left arm/swim
#4: Catch up/swim
#5: Anchor/swim
Repeat 1-5 again.
The key to the next set is swimming all the 50s at the SAME EXACT PACE.
Next 5x50 are on 20" RI
Next 5x50 are on 15" RI
Next 5x50 are on 10" RI
Next 5x50 are on 5" RI
CD: Swim an easy 200 cool down
Comments and Definitions
FTD/FDD – Finger Tip/Drag Drill - With each arm recovery, drag your fingertips through the water close to your body. This helps you really rotate your torso to get your elbow high enough to keep your fingertips in the water.
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.
CUD – Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke.
FTD/FDD – Finger Tip/Drag Drill - With each arm recovery, drag your fingertips through the water close to your body. This helps you really rotate your torso to get your elbow high enough to keep your fingertips in the water. 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. CUD – Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke.
Sets: 1-3
Reps: 40-60 or 15-20 depending on exercise
Speed: Mod
Recovery: 1'-2'