WU: 400 Warm-up. 6x25 25ez/25FAST on :45 (this is to get ready for the 100's - part of warmup)
MS:
12x100:
- 3 on 1:50
- 3 on 1:45
- 3 on 1:40
2x50 back
200 loosen
10x25 kick :40
4x150 pull w/paddles
8x50 50ez/50FAST! on 1:20
CD: 200 loosen
Comments and Definitions
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. 'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.