Tuesday – Drill and Descend
Warm Up 200 F/S 100 B/S 100 BR/S Main Set 24 x 25 @40 as: Fly single-arm right – with arm by side Fly single-arm left – with arm by … Continue Reading Tuesday – Drill and Descend
Sunday – Aerobic Technique Focus
Warm Up 100 F/S 2 x 100 as 25 B/S, 25 BR/S and 50 F/S 100 Choice 4 x 25 F/S NB in red zone @40 2 x 50 NB … Continue Reading Sunday – Aerobic Technique Focus
Tuesday – Free and Back Pull
Warm Up 100 sculling 100 B/S 200 IM 4 x 25 F/S NB first 5m and last 5m and first stroke 2 x 50 F/S NB in red zone and … Continue Reading Tuesday – Free and Back Pull
Wednesday – Backstroke holds
Warm Up 100 B/S 100 F/S 100 O/C Swim 4 X 25 F/S swim NB 1st and last 5m – NB 1st Stroke – Sprint last 10m 4 X 25 … Continue Reading Wednesday – Backstroke holds
Friday – Backstroke Technique
Warm Up 100 F/S kick 100 F/S 100 BR/S kick 100 Choice 4 x 25 F/S NB first 5 and last 5 4 x 25 Fly NB first 5 and … Continue Reading Friday – Backstroke Technique
Tuesday – Flyin’ back
Lane 1 Lanes 2-5 Lane 6 Warm Up 200 Free, 50 Back, 50 Fly s/a Warm Up 200 Free, 100 Back, 100 Fly s/a Warm Up 200 Free, 100 Back, … Continue Reading Tuesday – Flyin’ back