WED AM MASTERS 1.2.13

WEDNESDAY AMMASTERS 1.2.13

WARM UP 300 FR 300 K/D/S IM

HOLD UP

DEMO SBK-SIDE BALANCE KICK FREE DRILL

FLUTTER KICK ON SIDE-BELLY BUTTON POINTS TO WALL WITH BOTTOM ARM EXTENDED-PALM DOWN,OTHER ARM RESTS ON HIP, EYES DOWN, CHIN IN, ROLL TO GRAB QUICK “BITE” OF AIR”

SWITCH SIDES FOR NEXT LENGTH

DEMO 6-6 SWITCH DRILL

START WITH SBK DRILL; EVERY 6 KICKS TAKE A FREESTYLE PULL TO OTHER SIDE THEN BREATHE

REPEAT 6 KICKS FREESTYLE PULL TO OTHER SIDE THEN BREATHE; REPEAT FOR LENGTH

IMPORTANT:KEEP HEAD DOWN WHILE KICKING PULL THEN BREATHE

4X100 odds 25SBK/25SWIM

evens 25 6-6 switch/25 SWIM REST 10S

MAIN SET

50 KICK CHOICE r10

4X25 IMO SPRINT r5-10

2X150 FREE 50EZ/100 FAST r20-30

REPEAT 2-4 TIMES

(25'S 1ST TIME THROUGH ALL FLY, 2ND ALL BK, ETC)

4-8 X 25 4 CYCLES BURST IMO rest 10s

(IMO-IM ORDER-IM=individual medley- all four strokes

in order of fly,bk,br,fr