Workout for Wednesday, April 12, 2017

Wednesday, April 13, 2017

Working on body alignment and reducing drag, with Chris, Ryan and Tina


Warm up:

600 choice



Drill set:

1×300 swim, every 3rd length nonfree

2×200 (25 drill/25 swim)

#1  drill is single arm drill

#2  drill is rhythm drill

3×100 (50 kick/50 swim)



Main set:

4 rounds of:

4×25 pull, wearing your pull buoy down at your ankles

The first 25 should make any fishtailing, due to a lack of core engagement and late hip engagement, very obvious.  After that, you have three more 25s to sort that out.  Take your time.  the focus here is on tuning into your body alignment in the water.  Good body alignment reduces drag significantly.

1×400 any way you want.

Pay attention to your body alignment.  Have you been using your equipment to mask bad alignment?

Depending on the number of swimmers in your lane, you can do 100s on cruise+10 sec or 200s on cruise+15 sec instead of the 400.



Last set:

1×300 kick (25 easy/medium/fast/easy)


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