Jun-13
Dryland warm-up
-Standing Hip Joint Rotations
-Standing Shoulder Joint Rotations
-Leg Swings (progressing speed)
-Shoulder Circles (progressing speed)
-Straddle Torso Rotations (progressing speed)
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Techncial Development – 2 sets
-4 x 25 / 20sec rest – 2-arm lead body-position kick w/ board
*https://www.youtube.com/watch?v=bQ4G0nykyjE
-4 x 25 / 20sec rest – 8 kick switch w/ focus on rotation for breath
*https://www.youtube.com/watch?v=KRdbsImF4BE
-4 x 25 / 20sec rest – hip driven freestyle swim
*https://www.youtube.com/watch?v=KRdbsImF4BE
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4-5 Sets
Swim at a fast pace, as long as possible while maintaining stroke mechanics
Rest 2-3min b/t sets
*each swim ends when you can no-longer maintain your „feel“ for the water
*each swim capped at 1/4 of the total distance covered in Session-1 (so if you covered 1000yds then you would cap each repeat at 250yds)
Capped after 125 meters, but pretty tough for me still.
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Kick w/ board – 4 x 50 / 45sec rest @ strong effort
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Technique Touch-up – 1 set
-2 x 25 / 20sec rest – 2-arm lead body-position kick w/ board
-2 x 25 / 20sec rest – 8 kick switch w/ focus on rotation for breath
-2 x 25 / 20sec rest – hip driven freestyle swim
Getting better! I really enjoy swimming more and more!
