All Stroke Technique Workout with the Makos

Mike Cook, Mason Makos

This was a technique workout to build off of later in the week. Works all 4 strokes and underwater dolphins



200 swim SR

200 kick 50 board 50 no board

today focus is all technique in the 4 strokes for thursday and saturday practice RULES

1 focus on underwater (not how many kicks but how far can you get off every wall in 5 seconds EVERY WALL TODAY

2. focus on the drill not your speed 3 IMX AROUND THE CORNER


200 swim SR (smooth and relax)

200 kick 50 boards 50 no boards

12×25 fast dolphin kicks @40 (not how many but how far can you get in 5 seconds. Push

each one. break out into fly back free 4 each

8×25 fast dolphin kicks @40 with fins (same as above 4 on stomach 4 on back can you get

further in 5 seconds) MAIN SET


4×50 fly kick @1:00 (odds board evens no board)

8×25 drill flyy chest press need breath pull and land forward@35 4×50 fly /free fast @45 fins

easy 50 choice


8×25 back kick fins @45 (5 second dolphin under water)

4×50 drill back (25 right arm/25 left arm) @1:00 good rotation from hips and core 4×50 fast back@55

Easy 50 choice


8×25 breast kick (on back palms at side) @40

8×25 drill breast @40 (1 pull 2 kicks ) shoot forward and hold 4×50 back to breast fast @55 (cross over turns)

Easy 50 choice


4×50 kick with snorkels @1:00 (streamlines)

8×25 drill free @45 (paddle on forhead nice and controlled) 4×50 free des to fast @55

Easy 50 choice


8 minutes social treading water

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