Monday, November 18, 2013

Taking my own medicine

This morning I coached South Davis Masters,  but I got there early and did:

3300 - 3 x (1000 free, 100 drill)


Then coached, and afterwards did the the same workout the advanced group did:



Objective: focus on form and technique


300 Warmup - Choice


300 - 12 x 25's (4 kick, 4 swim, 4 kick) on :35/:30/:35
400 - 8X50's free - down easy focus on good form, back STRONG on :50/:55


400 - 4X100  first two pull, second two stroke on 1:20/1:30


400 - 8x50's swim - down FAST, back easy focus on arms extending straight out in front of the shoulder, not extending in towards the center line!  Focus on early catch and straight forearm.  


1200 - Two times through: {
300 Pull
200 - 50 Catch up drill
100 smooth swim
50 catch up drill :20 sec rest
100 strong kick (fins optional)
}


300 Cooldown - Choice

400 kick with fins


7,000 yards total in 2:00
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