Brad Herndon
Head Coach
Greensboro Community YMCA
SET ONE:This set followed up on drills learned early in the week, and was designed for COMPLEX DRILL combos and OVER-EXAGGERATIONS:
· 8x (56 min, padded interval on last 100 free)
o Part One (IMO by Round)
§ 1 x 50 Drill @ 1:00
§ 2 x 25’s Over-exaggerations @ :40
§ 1 x 50 Swim @ 1:00
o Part Two (All free)
§ 100 Freestyle ¾ Catch-Up Drill (Power strokes/Body Alignment) @1:40
§ 100 Freestyle FAST with GREAT TECHNIQUE @ 2:00
· Drills during this set were the following:
o Fly: 4 press/Underwater Recovery Combo
o Back: Triple-Scoop (early catch only, 3x skull style, pause opposite hand at highest point perpendicular)
o Breast: 4 press/1 cycle of breaststroke/plus 1 dolphin kick after cycle
o Free: Sail Drill with 2 second pause each phase
· Over-exaggerations:
o Fly: TOO WIDE on hand entry
o Back: TOO HIGH on recovery arm above water (shoulder blade lifted)
o Breast: TOO LONG on stretch phase/i.e. low cycle count
o Free: TOO MUCH BOIL KICK – over-kick so much so that it is awkward to move arms smoothly
Check back tomorrow for Part 2
The Swimming Wizard 