200 kick on your back with arms extended, press your chest towards the ceiling
200 free with no fins (focus on your extension and length on each stroke on the entry)
6 x 50 as 25 catch up drill / 25 yards free easy with 10 sec recovery
100 choice (anything but freestyle)
6 x 50 as 25 sculling drill / 25 yards free easy with 10 sec recovery
6 x 50 as 25 Single Stroke Right Arm – SRA / 25 Single stroke Left Arm with the opposite arm extended in front of you. Make sure when you take the stroke, you pass the arm in front of you to allow a small body rotation.
The following set is mad to build you anaerobic capacity! You have to put in the work to see the results.
Congratulations to Haley for an amazing race in Ohio! Awesome JOB!
Enclosed you will find the schedule for this week. I will be leaving Thursday afternoon for Youth and Junior Nationals to Coach the athletes in the Intellectual Impaired Division and Mariangel in the Age Group Division. Please wish us the best of luck!