Friday, June 25

**Long Course Meters**

A:
3x250 Snake warm up (or 700 choice)
8 minute kick (3x :45 easy, :30 hard, :30 easy, :20 hard, :20 easy, :15 hard)
8x50 @ :60 (sailboat drill...kickboard between legs, work on hip rotation)
4 x Suicides (swim 15 meters, turn back to wall, swim 35 meters, turn back to wall, swim 50 meters, rest :30 seconds)
8x50 @ 1:15 (odds: fewest # of strokes as possible; evens: AS FAST AS POSSIBLE!!)
9x100 IM 3x:(1 kick @ 2:10, 1 drill @ 2:00, 1 swim @ 1:50)
200 cool down
*4000 Total*

B:
2x250 Snake warm up (or 500 choice)
8 minute kick (3x :45 easy, :30 hard, :30 easy, :20 hard, :20 easy, :15 hard)
6x50 @ 1:15 (sailboat drill...kickboard between legs, work on hip rotation)
4 x Suicides (swim 15 meters, turn back to wall, swim 35 meters, turn back to wall, swim 50 meters, rest :30 seconds)
6x50 @ 1:30 (odds: fewest # of strokes as possible; evens: AS FAST AS POSSIBLE!!)
10x50 swim @ :60 (perfect technique)
100 cool down
*2800 Total*

C:
2x200 Snake warm up (or 400 choice)
8 minute kick (3x :45 easy, :30 hard, :30 easy, :20 hard, :20 easy, :15 hard)
6x50 w/:30 sec rest (sailboat drill...kickboard between legs, work on hip rotation)
6x50 w/:45 sec rest (wide-hand catch up drill w/kickboard)
6x50 w/:60 sec rest (odds: fewest # of strokes as possible; evens: AS FAST AS POSSIBLE!!)
100 cool down
*1700 Total*

2 comments:

Barbie said...

Hi there Sara:

Fantastic sessions. I am not understanding some concepts though. What are suicides?
Snake warm up?
In some sessions you just write "drill", what does that mean?

Sorry to ask so many questions, its beem years since I was part of a squad and terms change and some terms are used here in Aus. Atleast I havent heard them...

Thanks for your time.

Anonymous said...

Hi Barbie,
You can find explanations for all those drills at www.usms.org That's what I did as I wasn't sure what they were either:)
Liz