MS: 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast.
CD: 10' Stretch when done and add in Core 1, 2 or 3.
Comments and Definitions
CFD - Closed Fist Drill - You will be swimming freestyle with your hands closed in a fist. This should get you to have a better 'feel' for the water. Unless noted otherwise, this is usually done by swimming with your hands closed in a fist for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end.
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.
SWIM
Time: 50m
Distance: 1700.00 yards
Swim Drills
Form
50
1700
WU: 200 easy swimming. 4x50 swim golf.
Swim to the deep end of the pool and do 4x20" of vertical kicking. Hands are above water, keep your head up! Rest is 20" treading water.
MS: Then 8x50 drills, all on 20" rest. 2x50 are CFD (closed fist drill), 2x50 are SAD (Single arm drill), 2x50 are CFD, 2x50 are Swim.
Swim an easy 100 focusing CFD, swim 1/2 length with fist closed, then open it and feel the POWER! Now repeat the set again, 8x50. Swim another 100 easy CFD.
Last set is 4x50 Swim golf. How does your score compare to the first go-around?
CFD - Closed Fist Drill - You will be swimming freestyle with your hands closed in a fist. This should get you to have a better 'feel' for the water. Unless noted otherwise, this is usually done by swimming with your hands closed in a fist for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end. 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.