MS: 4 sets of (4x100 free going slightly faster each one. EACH of the 4 sets are followed by 50 of choice of back or breast, followed by 150 pull with the middle 50 of each hard. 15" rest between 100s, 1' rest between each set).
*Try to keep your last 100 in your last set within 5" of your last 100 in your first set. This is as much a pacing drill as anything. Go hard, but manage your effort.
CD: 200 cool-down back & breast.
Comments and Definitions
DEFINITIONS:
'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.
DEFINITIONS: '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.
Sets: 2-3
Reps: 15-20
Speed: Slow
Recovery: 1-1.5'