Today – Backstroke drills and technique.
8*25 kick with board
8*25 lateral kick – alternate side each 25 m
4*25 sprint – on the water surface hard kick
Back stroke drills
100 back streamline kick
50 back & balance cup on forehead
100 Rotators – on back, alternate rotate shoulders vertical, keeping head still
50 Rotators & balance cup on forehead
100 larm – close to lane rope pull on it to go forward, kicking as well.
50 double arm – as in backstroke but both arms together
Here it is; a new training year and a new coach. Last coach focused on open water and the technique. New coach is more pool and endurance focused. BTW new coach swam in the P2P in the elite group. No slouch there.
Here is the second training session.
200 freestyle – warm-up
10 * 25 lung busters – for 25m breath each 3 strokes then next 25m 5 strokes and then onward. 20sri
2 repeats of the following set
50 * Lateral kick – on side one arm out in front
50 * Shark fin – fingers slide up and down side, knee to arm pit
50 * 3 stroke switch
50 * two touch freestyle – on upstroke touch armpit and temple with thumb
100 choice easy
8 * 25 kick sprints – using board 30sri
5 * 50 free style – 25 building & 25 sprint tumble turn 30sri
100 pull easy
100 swim/run tumble turn
sri = seconds rest intervals
BTW tumble turn blow out your nose 🙂
Well here I am. Finished the 2012 Lorne Peir to Pub. 1.2km open water. 5000 entrants.
The largest open water event in the world. What an experence. Thanks Kaye for the poignant pic.
Click on the image to enlarge. If you need to 🙂