Feb 27, 2007

Warm Up
200 Choice
200 IM kick
200 25 Zipper/ 25 swim
200 25 Rt Arm/25 Swim 25 Left Arm/ 25 Swim (Single Arm is breathe away)

Main Set

5 X 200 @ 3:00/ 3:15/ 3:45

1 - Relaxed recovery stroke
2 - Last 50 fast
3 - 2nd & 4th 50 fast
4 - Last 150 Fast
5 - Fast

50 easy

6 x 100 @ 1:50/ 2:00
50 Back/50 Breast
Descend 1-3, 4-6

50 easy

8 x 50 @ :55 Holding Fastest Pace

100 easy

Triatheletes

Main Set

3 x 200 Descend

3 x 50 kick on side with paddles. Focus on front hand slicing through water, not gliding on the surface.

4 x 50 Swim with Paddles. Same focus on front hand

Back from a break

I am going to start posting my workouts here again on a more regular basis.

One of the things that we have been working on is the concept of snapping your hips.

One every stroke, try to get to this position:

1. Head down
2. One arm stretched out front, pausing
3. You are on your side
4. Your recovery hand is at your head.

Concentrate on not pulling your front arm until you get in that position.

Once you reach that position, snap your top hip down and catch the water with your front hand. Crank your hand, then wrist, and keep your elbow high when you catch.

Repeat.

Snap Your Hips

Do not just roll your hips. It is important to snap the top down in order to get your power.