The Post with Week 4's Swim Homework

Week  4 Homework  12/3 – 12/10  

(Completed 2-3x before next week)

 

Warm-Up

200 Easy swim – no equipment

Set #1  ( Core Rotation Drive- Hand Hip Connection)

4 x 50m 12 Kick Switch w/ fins:   main focus on powerful switch drive  RI: 10

200 m swim w/ fins focused on hand –hip connection

2 x 100m One Arm freestyle drill w/ hand paddle – no fins   RI: 15

200 m swim w/ fins focused on hand –hip connection

Set # 2 (Focus Set)  - Complete on 50 at a time – only moving on to the next 50 if you have been

successful in being mindful of assigned areas and feel that your performance in those areas was accurate.

 2 x 200m???  (complete the set twice IF you have not had to repeat too many 50’s during the first set)

1^st 50m – Focus on Complete Rotation( Stretching into glide  & finish)

2^nd 50m - Complete Rotation + Front Quadrant Timing

3^rd 50m - Complete Rotation + Front Quadrant Timing + Hand/ Hip Connection

4^th 50m - Complete Rotation + Front Quadrant Timing + Hand/ Hip Connection + Catch position accuracy

Set #3 

3 x 100m Build  by 25’s  RI: 15

Cool Down

100 Side Kick Drill – no fins

100 Easy Swim

Total: 2000m ???