170509 Practice at CF

Forums Courthouse Practice Group 170509 Practice at CF

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    Mat Hudson
    Keymaster

    Practice Group – May 9, 2017

     

    Warm Up

    Activity 1

    5 minutes Silent Swim

    Repeat:

    • 100 synchronize AB
    • 100 synchronize AC

    Activity 2

    2 rounds of:

    • 50 fist swim
    • 50 full hand
    • 50 brisk tempo

     

    Main Sets

    Main Set 1

    4 rounds with arm synchronization focal points:

    • Round 1: ‘Tripwire’ (or ‘Swing-Click-Switch’ mantra)
    • Round 2: AB (entry and catch)
    • Round 3: AC (extension pulls the hip)
    • Round 4: AD (extension and foot kick)

    Group 1 swims (25 + 50 +75) on each round

    Group 2 swims on each round: 

    • 2x 8-strokes, no breathing
    • 1 length with interrupted breathing
    • 1 length with rhythmic breathing

    Finish with 100 whole stroke with Tripwire focal point.

     

    Main Set 2

    Swim 2x 25 and count strokes. Take your current comfortable average stroke count and set that as ‘N’ SPL.

    6 rounds of 25 or 6 rounds of 50 whole stroke:

    • R1: hold SPL N
    • R2: hold SPL N-1
    • R3: hold SPL N-2
    • R4: hold SPL N-1
    • R5: hold SPL N
    • R6: hold SPL N+1

     

    ~ Coach Mat

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