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
Labels: Drill, Herndon, Technique