10.23.2011

Quality and Technique

Ryan Woodruff
Head Coach, Parkland Aquatic Club

SCY
We performed this set to get in some high-quality yardage while also spending some time on specific technical elements of our freestyle

20 x 400
odd fastest possible average @ 5:00
even easy @ 6:00
Follow these specific instructions on the easy swims:
#1 and #11 - Breathe every 3 strokes
#3 and #13 - Kick at least 4+ dolphin kicks off every wall
#5 and #15- Open turns with great streamlines
#7 and #17- 25 breathing right/25 breathing left
#9 and #19- Finish every 25 with a perfect touch

For an  I.M. option: Do the fast swims IM  @ 6:00 and go a 300 (instead of 400) easy @ 5:00.

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