Saturday, 17 Oct., 2015
WU:
300 choice
4 x 150:
25 streamline Fly Kick under water
50 double arms back (DAB)
50 streamline breast kick
25 Fly swim
MS:
Instruction on fly technique with August (~200m)
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
- Fly pull with flatter kick. Focus:
- Continuous arm movement;
- Proper accelerating 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
300 technical swim
4 x 75 strong
300 technical swim
2 x 150 strong
300 technical swim
300 strong
WD:
200 choice
Total: ~3,300