Workout October 20th 2015

October 29th, 2015 | Posted by Swim Gators Webmaster in Coach's Corner

1-) 200 free warm up

2-) 20 minutes Turns Free

Step 1: Approach

Step 2: Flip

Step 3: Push

Step 4: Streamline

Step 5: Break Out

6 x 25 flip every 3 strokes and keep swimming forwards, work on following a big stroke to initiate flip and flipping fast

6 x 25 from middle turn and come back, work on push (toes pointing up) and on a good streamline

6 x 25 from middle, turn and come back , work on taking first 4 strokes fast!

4 x 50 free fast turns!

3-) 8 x 25 Back Or Breast (25 drill titanic back or kick-kick-pull breast

25 swim)

4-) 3 x [400 (100 kick – 100 LSD) free

300 swim  descend 1-3 by 100]

5-) Review Turns

 

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