Service SCM
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Racing Start Practice
w/u: with sculling drills
12 x 50 on 1:10
25 (alt Breast/Fly) / 25 Free
6 x 25 Sprint Medley on :40
3 breast / 3 fly
3 x 25 MOPS on 1:00
Middle of Pool Sprints
work on fast knees for open turns
10 x 50 on 2:00 SPRINT
25 Fly/25 Free
20 x 25 on :30/(:40) w/fins
odds are DK streamline on back
evens are Fly - focus on kicking as hands/head are driving forward into the water
Start Practice or Breath Control (20 x 5 second bobs)
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Dryland -
5 x {10 Sprint R-Knees
{5 FAST Pushups
{10 Supermen
{1 minute rest
{5 FAST Pushups
{10 Supermen
{1 minute rest
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