Day 3 - drill fly kick - kick and swim

So it's a great start - we continue with drills - today working on fly kicks. The workout includes lots of kick today as well. (A little pressure off the arms - but not too much!!)

Day 3 – Week 1 fly kick drills/kicks
Group 1
900 warmup as - 300 free loosen/300 IM (75’s)/300 free as odds ez 50/evens build by 50

Drills – review and butterfly
• 200 as 50 straight arm shotgun (on side alt.)/50 yanko – do not breathe on the 2 breast pulls!!!/50 streamline k – keep the kick going – do not lost the k when you breathe to the front/50 recovery drill
• 200 as 50 k on back w/ cup/4/50 as 4/4 single arm w/ cup – rotate/50 streamline k w/ fingertips above surface/50 rollercoaster k – arms apart @ about 11 and 1 just above surface – lift ribs/keep belly button dry!!
Butterfly kick drills
• Kick on front w/ hands @ side/ fins – keep neck relaxed (important!!) establish pressure point against h20 just above forehead- body undulation, head basically stable, slight rocking
(4 x 25)
• Sidekick – bottom arm extended, top arm on side – alt sides by 25’s, emphasize COMPLETE hip action – behind and in front of imaginary central line down the middle of the body
(4x25)

START AT DEEP END – w/ fins
12 x 50 under/over shooters @ 1:30 – 25 under/25 over
1-6 on back, 7-12 on front (dolphin kicks)
1 -3 ½ way under, 4-6 all the way under
7-9 ½ way under, 10-12 all the way

Break

Pre-set
3x100 as 50 fly/50 back @2:00 descending 1-3
3 x 100 as 50 br/50 free @2:10 descending 1-3

Kick set
4 rounds
4 x 50 FAST K @ 1:45 (no fins)
Between each round and with fins – 100K, 200K, 300K, 400 K

Get fins on quickly and GO – get fins off quickly as well
We will start you each round.
Establish a FAST pace and hold it!! Don’t cheat yourself. It will burn, you will go numb, and you cruise!!!

100 swim

Main Set
• 8 x 12.5 m @ 100 pace (finish loose) @ :40
• +100 roller coaster K @ 2:00 (on back/arms @ 11/1 – slightly back, ribs up, dry naval)
• 8 x 25 @ 100 pace @:40
• + 100 roller coaster K
• 8 x 37.5 @ 100 pace (finish loose) @ 1:20
• +100 roller coaster K
• 8 x 50 @ 100 pace @ 1:20
• +100 roller coaster K

on round 1 and 2 can do breaststroke!


300 pull – include some backstroke

(6500 including drills)


Day 3 – Week 1 fly kick drills/kicks
Group 2
900 warmup as - 300 free loosen/300 IM (75’s)/300 free as odds ez 50/evens build by 50

Drills – review and butterfly
• 200 as 50 straight arm shotgun (on side alt.)/50 yanko – do not breathe on the 2 breast pulls!!!/50 streamline k – keep the kick going – do not lost the k when you breathe to the front/50 recovery drill
• 200 as 50 k on back w/ cup/4/50 as 4/4 single arm w/ cup – rotate/50 streamline k w/ fingertips above surface/50 rollercoaster k – arms apart @ about 11 and 1 just above surface – lift ribs/keep belly button dry!!
Butterfly kick drills
• Kick on front w/ hands @ side/ fins – keep neck relaxed (important!!) establish pressure point against h20 just above forehead- body undulation, head basically stable, slight rocking
(4 x 25)
• Sidekick – bottom arm extended, top arm on side – alt sides by 25’s, emphasize COMPLETE hip action – behind and in front of imaginary central line down the middle of the body
(4x25)

START AT DEEP END – w/ fins
12 x 50 under/over shooters @ 1:30 – 25 under/25 over
1-6 on back, 7-12 on front (dolphin kicks)
1 -3 ½ way under, 4-6 all the way under
7-9 ½ way under, 10-12 all the way

Break

Pre-set
3x100 as 50 fly/50 back @2:00 descending 1-3
3 x 100 as 50 br/50 free @2:10 descending 1-3

Kick set
4 rounds
4 x 50 FAST K @ 1:45 (no fins)
Between each round and with fins – 100K, 150K, 200K, 300 K

Get fins on quickly and GO – get fins off quickly as well
We will start you each round.
Establish a FAST pace and hold it!! Don’t cheat yourself. It will burn, you will go numb, and you cruise!!!

100 swim

Main Set
• 8 x 12.5 m @ 100 pace (finish loose) @ :40
• +100 roller coaster K @ 2:00 (on back/arms @ 11/1 – slightly back, ribs up, dry naval)
• 8 x 25 @ 100 pace @:40
• + 100 roller coaster K
• 8 x 37.5 @ 100 pace (finish loose) @ 1:20
• +100 roller coaster K
• 8 x 50 @ 100 pace @ 1:20
• +100 roller coaster K

can do breaststroke on round 1 and 2

300 pull – include some backstroke

(6250 including drills)


Day 3 – Week 1 fly kick drills/kicks
Group 3
600 warmup as - 200 free loosen/300 IM (75’s)/200 free as odds ez 50/evens build by 50

Drills – review and butterfly – w/fins
• 200 as 50 straight arm shotgun (on side alt.)/50 yanko – do not breathe on the 2 breast pulls!!!/50 streamline k – keep the kick going – do not lost the k when you breathe to the front/50 recovery drill
• 200 as 50 k on back w/ cup/4/50 as 4/4 single arm w/ cup – rotate/50 streamline k w/ fingertips above surface/50 rollercoaster k – arms apart @ about 11 and 1 just above surface – lift ribs/keep belly button dry!!
Butterfly kick drills
• Kick on front w/ hands @ side/ fins – keep neck relaxed (important!!) establish pressure point against h20 just above forehead- body undulation, head basically stable, slight rocking
(4 x 25)
• Sidekick – bottom arm extended, top arm on side – alt sides by 25’s, emphasize COMPLETE hip action – behind and in front of imaginary central line down the middle of the body
(4x25)

START AT DEEP END – w/ fins
9 x 50 under/over shooters @ 1:30 – 25 under/25 over
1-6 on back, 7-9 on front (dolphin kicks)
1 -2 ½ way under, 3-4 ¾ of the 2ay, 5-6 all the way under
7-8 ½ way under, 9 all the way

Break

Pre-set
3x75 as 25 fly/50 back @2:00 descending 1-3
3 x 75 as 25 br/50 free @2:10 descending 1-3

Kick set
3 rounds
4 x 50 FAST K @ 2:00 (no fins)
Between each round and with fins – 100K, 150K, 200K,
Get fins on quickly and GO – get fins off quickly as well
We will start you each round.
Establish a FAST pace and hold it!! Don’t cheat yourself. It will burn, you will go numb, and you cruise!!!

100 swim

Main Set
• 6x 12.5 m @ 100 pace (finish loose) @ :45
• +50 roller coaster K @ 1:50 (on back/arms @ 11/1 – slightly back, ribs up, dry naval)
• 6 x 25 @ 100 pace @:40
• + 100 roller coaster K @ 2:30
• 6 x 37.5 @ 100 pace (finish loose) @ 1:30
• +50 roller coaster K @ 1:50
• 6 x 50 @ 100 pace @ 1:40
• +100 roller coaster K



200 pull – include some backstroke

5050 with drills