MARLIN BLACK SUMMER WORKOUT #3 (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 / FREE

2. SWEET-FISH-SWEET / FREE

3. SWEET FISH ROLL FISH SWEET / FREE

4. LENGTHEN YOUR VESSEL / FREE

5. LENGTHEN 10 / FREE

REST 1:00

BREASTSTOKE DRILLS - NO FINS

WORK ON:

READY POSITION

BREASTSTROKE PULLOUT OFF EACH 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 / BREAST

2. HAND LEAD BODY DOLPHIN / BREAST

3. SLIDE TO THE CORNERS / BREAST

4. HEADS UP BREAST / BREAST

5. BODY DOLPHIN BREASTSTROKE / BREAST

REST 1:00

STREAMLINE KICK NO 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 BREASTSTROKE KICK (DO 3 KICKS UNDER WATER, THEN COME UP FOR A BREATH!)

#4-6 FREE OR BACK KICK – YOUR CHOICE!

100 STROKE SET

WORK ON:

READY POSITION

4-5 DOLPHIN KICKS OFF EVERY WALL

FLY: BREATHE LIKE A STONESKIPPER, 2 KICKS PER PULL

BACK: LENGTHENING YOUR STROKES, DO NOT PUSH OFF WALL ON STOMACH

BREAST: CHEST PRESS, HIP PRESS, KEEP HEAD DOWN

FREE: BREATHING EVERY 3, FLIP TURNS, LENGTHENING

4 X 100 --- 1 OF EACH STROKE!

A: 2:50 YARDS 3:00 METERS

B: 3:00 YARDS 3:10 METERS

C: 3:20 YARDS 3:30 METERS