Fosco Park - Swim Workout - 12.1.15

Technique Session

Warm Up:

  • 200-400 Easy choice
  • 4x 50 Fins UP drill, DN F/SOR
  • 4x 50 Pull Buoy, Scull, doggy paddle, F/S

Build: 2x 100 as 25 slow, med, fast, sprint

Main Set: This is an either or both set option based on ability option. Choose what works for you.

  • Kick focus 200 each as 25 drill, 25 F/S
    • Drills are 6/1/6, 6/3/6,  Broken Arrow (you choose some or all)
  • 5x Torpedo Kick off the wall each 50.  (Streamline position push off the wall kicking hard with pigeon toed legs and big toes tapping together)
  • 200 swim then switch or repeat this kick focus section.
  • Pull focus 200 each as 25 drill, 25 F/S
    • Drills are Scull #1, Scull #2, Doggy Paddle
    • 200 F/Swith optional paddles
    • 200 F/S then switch or repeat this pull focus section

Cool Down: 200 choice