Wednesday, January 2, 2008

12/29/07 John D.

400 S 300 K no board
Backstroke Breakdown
1. Entry - Place hand in the water little finger first, directly in front of the shoulder with palms facing out.
2. Catch - After entry, make a strong catch by turning the hand down and out, pushing down on the water.
3. First Downsweep - After the catch, sweep hand down and out, turning the palm toward the pool bottom as you do so. Roll the shoulders, hips, and legs toward the downsweeping arm.
4. Upsweep - When hand passes the deepest point, turn palm up and sweep it up, in, and backward in a diagonal path until arm is flexed at 90 degrees. Pitch palm up and in as you do so.
5. Final downsweep - as the hand approaches the surface, swiip back and down past your thigh. Pitch palm down and in as you do so.
6. Recovery - When arm is extended at the end of the recovery, lift shoulders out to initiate the recovery. Hands should lift thumb first, palm in. Recover arms directly overhead, rotating palm outward as it passes the head. Head remains still and unmoving, chin back.

Turns
Dist
S or P 5 x 300 on 4:15/4:30/ 4:45

Others
8(100 on 1:20/1:30/1:45 + 50 on 50 or 1)

Back
12 x 25 back on 30 40+ rate High turnover
K5 x 200 w fins on 3/3:30 at least 1 dolphin on back
s100 EZ
2(3 x 100) on 1:20/1:30/1:40 Hard 1 min rest between sets

Free
K 8 x 100 on 1:45/2 w/fins
200 EZ
s3 x 150 on 2:30 Hard
100 EZ

Breast
P5 x 100 on 2:15/2:30
800 Brst every 4th length fast

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