Technique and recovery on this Sunday in Bulgaria. Both pool sessions were only about an hour long followed by another hour of dryland working on mobility. In the morning we focused on long axis and the afternoon on short axis strokes.
Workout AM
700 free w/fins (snorkel optional)
[ 50 kick “11-position”, 50 half human paddle drill, 50 full human paddle drill,
50 one arm drill (25 each; resting arm on side), 50 6-kick switch, 50 sailor drill, 50 w/fly kick ]
Vertical flutter kick: 4x (30” ON, 30” OFF)
4×50 as 25 free overkick, 25 back smooth @1’
12×50 (Freestyle) Fish Like Swimming Progression
[ backstroke: alt. free-back for each two repeats ]
- kick on side; arms on side; 50 each side; 50 rotation
- kick on side; one arm on side, one arm over head; 50 each side; 50 6-kick switch
- one arm drill; resting arm on side; breath to resting side
- sailor drill; free w/fly kick
100 free breathe 5 loosen
WORKOUT TOTAL: 1600
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