Saturday, 17 Oct., 2015
WU:
200 choice
3 x 300:
2x [25 kick + 50 drill + 75 swim]
MS:
Instruction on fly technique with August (~300m)
Drills:
- Streamline fly kick, breathing every 2nd kick. Focus:
- head goes up for a breath with the upward kick (as the feet go up), head goes down after the breath with the downward kick;
- emphasis is on maintaining continuous kicking rhythm, uninterrupted by breathing;
- streamline position – hands locked together (no sculling), not much up and down chest movement
- Underwater pull (with underwater recovery) standing on the bottom of the pool in the shallow end. Focus:
- start the pull with hands at shoulder width,
- arms pull straight down – avoid keyhole movement pattern
- gradual acceleration of the pull with the last 1/3 being the strongest
- Recovery, while standing on the bottom. Focus:
- Arms exit the water using momentum from the pull
- Straight arms during recovery, thumb pointing towards the water
- Avoid freestyle-like entry with bent elbows and hands pointing downwards
- Entry should be with straight arms, hands at shoulder width
- Fly pull with flatter kick. Focus:
- Continuous arm movement;
- Proper accelerated pull, minimizing the keyhole motion pattern
- Proper recovery with straight arms
- Relaxed straight arms at entry
- Streamlined body position
- When taking a breath, head goes back in the water ahead of the arms
- Fly full stroke. Focus:
- 2 kicks per one arm pull;
- Timing of the kicks: the first downward kick is when the arms enter the water; the second downward kick is at the end of the pull
- Proper recovery and entry with straight arms at shoulder width
- Reduce up-down body undulation
7 x 300 with 10-15s rest
Twice:
50 BK (or KICK) + 250 FR
100 BK (or KICK) + 200 FR
150 BK (or KICK) + 150 FR
7th 300 FAST
WD:
300 choice
Total: ~3,800