MARLIN BLACK SUMMER WORKOUT #1 (FREE BREAST)

FREE DRILLS

WORK ON:

READY POSITION

4-5 DOLPHIN KICKS OFF EVERY WALL

ROLLING YOUR WHOLE BODY AT ONE TIME

LENGTHENING YOUR VESSELL

5 x 50 FREE DRILLS

A: 1:50 YARDS 2:00 METERS

B: 2:00 YARDS 2:10 METERS

C: 2:15 YARDS 2:25 METERS

1. HIDE YOUR HEAD / SWEET-FISH-SWEET

2. SWEET-FISH-SWEET / SWEET FISH ROLL FISH SWEET

3. SWEET FISH ROLL FISH SWEET / LENGTHEN YOUR VESSEL

4. LENGTHEN YOUR VESSEL / LENGTHEN 10

5. LENGTHEN 10 / FREE

REST 1:00

BREASTSTOKE DRILLS - WITH FINS

WORK ON:

READY POSITION

4-5 DOLPHIN KICKS OFF EVERY WALL

PRESS WITH CHEST – PRESS WITH HIPS!

KEEP YOUR HEAD LOOKING AT THE BOTTOM!

5 X 50 BREASTSTROKE DRILLS

A: 1:50 YARDS 2:00 METERS

B: 2:00 YARDS 2:10 METERS

C: 2:15 YARDS 2:25 METERS

1. SHOULDER LEAD BODY DOLPHIN / BODY DOLPHIN BREAST

2. HAND LEAD BODY DOLPHIN / BODY DOLPHIN BREAST

3. SLIDE TO THE CORNERS / BODY DOLPHIN BREAST

4. HEADS UP BREAST / BODY DOLPHIN BREAST

5. BODY DOLPHIN BREASTSTROKE / BODY DOLPHIN BREAST

REST 1:00

STREAMLINE KICK WITH FINS

WORK ON:

READY POSITION

4-5 DOLPHIN KICKS OFF EVERY WALL

KEEP YOUR STREAMLINE TIGHT, LOCK YOUR THUMB AROUND YOUR HAND!

KICK FAST – YOUR LEGS SHOULD BE TIRED!!

6 X 50 STREAMLINE KICK

A: 1:40 YARDS 1:50 METERS

B: 1:50 YARDS 2:00 METERS

C: 2:00 YARDS 2:10 METERS

#1-3 FREE KICK

#4-6 FLY KICK

100 FREE SET

WORK ON:

READY POSITION

BREATHING EVERY 3

FLIP TURNS ON EVERY WALL!

4-5 DOLPHIN KICKS OFF EVERY WALL

LENGTHENING YOUR STROKES!

2 X 100 FREE

A: 2:50 YARDS 3:00 METERS

B: 3:00 YARDS 3:10 METERS

C: 3:20 YARDS 3:30 METERS