Swim: Lesson Previous Next

9/15/2009

8:15 PM

500 m

45:00

9:00 / 100m

Health

76.5 kg
0

Notes

warm up: 50FC, 50BS

Serious kick week. Got progressively more tired through back crawl drills and couldn't really manage front crawl drills at all.

Back Crawl

50 kick only arms by side, no board (board was optional)

50 kick with arms extended

50 kick with arms extended, slowly stroking with alternate arms

25 catch up on back

25 full stroke

Front crawl

50 board out in front, kicking only

50 board held vertical, kicking only

75 : 3lengths: 1st kick only arms out in front (arm stroke when need a breath), 2nd catch up, 3rd full arms (10sec/or so between lengths)

25 any stroke but directed to go slow to reduce heart rate: I chose FC because BS would have been too easy

3 dives : 1 vertical feet first, 1 crouched, 1 standing/regular

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