Feb 7, 2017 – Old Dominion Aquatic Club

This session was done in a 6 lanes short course pool with a circuit type main set changing stations about every 15 minutes showing how to implement video in your daily training.

Main set

Lane 1:
TiVO w/ GoPro
25 Drill, 25 Build to fast finish; Watch video
3x same Stroke Choice
1- observe; 2- change use drill to address; 3- race

Lane 2:
8 x 100 on 1:30 HD Free
Descend 1-3, 4 cruise, 5 Faster than 3

Lane 3:
30 x 25 on :30
10- Perfect Stroke Fly; 10- 200 Back Tempo; 10- 500 Free Tempo

Lane 4:
Straight Swim Choice Mixer … KEEP IT MOVIN’

Lane 5:
20 x 25 on :45
UW Dolphin Kick; Count Kicks and build each one

Lane 6:
10 x 75 on 1:30 (Just hold good stroke)
O= Fly/Back/Breast by 25 — E= Back/Breast/Free by 25

Video below is from the station in lane 1 showing the using of the GoPro and TiVO setup.

This workout was provided by Old Dominion Aquatic Club Honey Bee Head Site Coach Mark Hill.

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