MARLIN
BLACK SUMMER WORKOUT #5 (MEET WARM UP)
|
8/UNDER 100
Drill/Stroke choice 2
x 50 Free 2
x 50 Stroke 2
x 50 2-turn 50s choice 50
warmdown 2
x 25 Texas 25s off blocks with turns |
9/10
100
Drill/Stroke choice 3
x 50 Free 3
x 50 Stroke 2
x 50 2-turn 50s choice 50
warmdown 2
x 25 Texas 25s off blocks with turns |
11/12 200
Speedplay (slow down fast back) 100
Drill/Stroke choice 3
x 50 Free 3
x 50 Stroke 2
x 50 2-turn 50s choice 50
warmdown 2
x 25 Texas 25s off blocks with turns |
DRILLS FOR ALL STROKES --- WITH
FINS
WORK ON:
READY
POSITION
4-5
DOLPHIN KICKS OFF EVERY WALL
KEEP
HEAD IN HIDE YOUR HEAD POSITION
ROLLING
YOUR WHOLE BODY AT ONE TIME
LENGTHENING
YOUR VESSELL
USING
YOUR CHEST AND HIPS TO PRESS!
12 x 50 DRILLS
A: 1:50 YARDS 2:00
METERS
B: 2:00
YARDS 2:10 METERS
C: 2:15
YARDS 2:25 METERS
1. SWEET-FISH-SWEET / FREE
2. SWEET FISH ROLL FISH SWEET / FREE
3. LENGTHEN 10 / FREE
4. SWEET SPOT / BACK
5. SWEET SPOT 10 / BACK
6. LENGTHEN 10 / BACK
7. HAND LEAD BODY DOLPHIN / BODY DOLPHIN BREAST
8. SLIDE TO THE CORNERS / BODY DOLPHIN BREAST
9. HEADS UP BREAST / BODY DOLPHIN BREAST
10. SLIDE TO THE CORNERS / FLY
11. STONESKIPPER / FLY
12. BODY DOLPHIN FLY / FLY