Training Group: NLSC Silver
300 CH
8 x 75 on 1:30
Swim/Kick/Swim
10 x 100 50 Free/50 Backon 1:40
(fastest group) add time as needed for other groups.
5 x 25 MOPS on 1:00
middle of pool sprints
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!
12 x 50 on 1:05
alt Fly/Back and Brst/Free
work on open turn technique
Start Practice
focus on streamline entries and initiating DK's as soon as feet enter, and then beginning FK's as soon as DK's are completed...all the way through the breakout.
Relays
Swim/Kick/Swim
10 x 100 50 Free/50 Backon 1:40
(fastest group) add time as needed for other groups.
5 x 25 MOPS on 1:00
middle of pool sprints
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!
12 x 50 on 1:05
alt Fly/Back and Brst/Free
work on open turn technique
Start Practice
focus on streamline entries and initiating DK's as soon as feet enter, and then beginning FK's as soon as DK's are completed...all the way through the breakout.
Relays
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