Jun-20

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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Technical Development – 2 sets

-4 x 25 / 2-breath rest – 2-arm lead body-position kick w/ board

-4 x 25 / 2-breath rest – 8 kick switch w/ focus on rotation for breath

-4 x 25 / 2-breath rest – hip driven freestyle swim

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300yd Time Trial

***alternative here***

Auto-reg Time Trial = total distance completed in Session-1 and divide by 2 (i.e. if you completed 1000yds then you will perform a 500yd time trial, if you completed 600yds then you would perform a 300yd time trial)

5:31 – did 300 yards. Had to rest once. But still improving a lot. Will upload videos next week.

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As many repeats possible:

1 x 25 kick / 60sec interval

1 x 25 kick / 55sec interval

1 x 25 kick / 50sec interval

1 x 25 kick / 45sec interval

…continue structure until you fail to make the send-off interval

*if you cannot make the 60sec interval, perform 4-6 x 25 kick on 30sec rest

Down to 50 sec.

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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