Wednesday – Aerobically Speaking
Warm Up 200m F/S, 100m F/S pull, 100m F/S Kick, 100m F/S Main Set 12 x 25m as Odds BR/S arms Fly Kick, Evens Fly @1.00 16 x 50 as … Continue Reading Wednesday – Aerobically Speaking
Monday – IM’ing it
Warm Up 200m F/S, 100m B/S, 100m IM Main Set 1 4 x 25m Fly Kick @50 4 x 25m Fly Drill / Swim @50 (6.40) 200m B/S Pull (4.30) … Continue Reading Monday – IM’ing it
Wednesday – IM focus
Warm Up 200m F/S 150m F/S pull 100m F/S Kick 50m F/S Pre-set 8 x 25m reverse IM order kick odds FAST @50, evens EZ @1.00 Main Set 12 x … Continue Reading Wednesday – IM focus
Tuesday – Back to basics
Warm Up 200m F/S 100m B/S 100m Fly single-arm Main Set 16 x 25m Fly as 2 x BR/S pull / Fly kick, 2 x Fly @50 8 x 100m … Continue Reading Tuesday – Back to basics
Monday – Fly and Free
Warm Up 200m F/S 8 x 25m Fly kick with arms by side and breathe every 4th kick @1.00 8 x 25m as 1,2,5 and 6 BR/S arms / Fly … Continue Reading Monday – Fly and Free
Friday – Putting it together
Warm Up 200m F/S 100m B/S 100m BR/S 4 x 25m Fly @1.00 4 x 25m F/S 85% FAST @1.00 200m F/S – fingertip drag Main Set *These should … Continue Reading Friday – Putting it together
Wednesday – Kick and glide
Working on the kick to glide component of breaststroke is the key to maintaining momentum and speed through the water. Our squad work on numerous drills gain a feel for … Continue Reading Wednesday – Kick and glide
Tuesday – Back it up
Warm Up 200m F/S 100m B/S 4 x 25m Fly @1.00 Main Set 8 x 25m B/S kick @1.00 4 x 75m B/S as 25m single-arm left, 25m single-arm right, … Continue Reading Tuesday – Back it up
Monday – The 5th stroke and freestyle
Developing a good underwater dolphin kick is the key to good starts and turns. One of the things I like to get swimmers to do is work on generating a … Continue Reading Monday – The 5th stroke and freestyle
Friday – Free all the way
Warm Up 200m F/S 100m B/S 4 x 25m Fly @1.00 Main Set 20 x 50m F/S @1.10 / 1.20 (numbers 1, 6, 11 and 15 F/S single-arm drill @2.00) … Continue Reading Friday – Free all the way
Wednesday – All about timing
Warm Up 200m F/S Main Set 8 x 25m Fly kick with arms by side breathe every 4 kicks @50 4 x 25m BR/S arms with Fly kick @50 4 … Continue Reading Wednesday – All about timing
Tuesday – Just flyin’
Warm Up 200m F/S 8 x 25m Fly kick with hands by side, breathe every 4 kicks @50 Main Set 4 x 25m BR/S arms with Fly kick @50 4 … Continue Reading Tuesday – Just flyin’
Monday – Freestyle by 3
Warm Up 200m F/S 4 x 100m IM @2.45 Main Set Swim the following set 4 times through: 4 x 25m F/S kick as 1 and 3 fast, 2 and … Continue Reading Monday – Freestyle by 3
Friday – Going through the strokes
Warm Up 200m F/s Main Set 4 x 25m BR/S pull, Fly kick 4 x 25m Fly 4 x 25m B/S single-arm with shoulder lift 4 x 25m B/S 4 … Continue Reading Friday – Going through the strokes
Wednesday – Fly strength and timing
Warm-Up 200m F/S 4 x 25m F/S kick w board @45 4 x 25m Fly kick – arms by side @50 Main Set 4 x 25m Br/S pull w Fly … Continue Reading Wednesday – Fly strength and timing
Tuesday – 8’s and 4’s
Warm Up 200m F/S 4 x 75m B/S as 25m kick, 25m pull, 25m swim Main Set 8 x 50m B/S steady – work on turns @1.15 4 x 25m … Continue Reading Tuesday – 8’s and 4’s