Workout

W/U 500 yards
200 swim
100 kick
8 x 25 odd mod swim, even fast

BACK TO BASICS WEEK

Drill Set- 1500 yards
-every stroke perfect, silent, and efficient
-every streamline tightest as possible
-no breathing first 2 strokes, no breathing into walls

6 x 25 fist drill- tight, no crossing under body and full
stroke from catch to recovery 
2 x 50 moderate- feeling water pressure on forearms

6 x 25 wide catch up- no crossing over, waiting for
recovering arm to catch up completely
2 x 50 moderate- feeling full stroke, from catch to recovery
past hip

6 x 25 3 right arm, 3 left arm- feeling for any imbalances,
keep non stroking arm at side. Use hip rotation to keep non
stroking side balanced. 
2 x 50 moderate, breathing every 3 

6 x 25 scull-NO KICK! feel the water on the palms and
forearms, try to keep the same water and not "drop" it
2 x 50 moderate, feeling the water on the palms

6 x 25 kick streamline on stomach- kick deep, not on
surface. Use abs and hips for power, not calves and thighs.
Sounds like a blub blub, not a kathunk kathunk. Toes softly
pointed, knees only bend as a result of kick- not causing kick.
2 x 50 moderate, over kicking to feel timing with arms

6 x 25 double entry shark fin- as hand is about to enter,
reach elbow up to form 'shark fin' and re-enter with a
hand-wrist-high elbow catch
2 x 50 moderate- feel the elbow lifting high on recovery

Main Set- 1200 yards
Build on drills, des 1-2 to feel correct technique at
different speeds. 
-Focus on perfect stroke, tightest streamlines, no breathing
first 2 strokes or into wall.
-Slow the turn down. Focus on hitting wall on your back,
flipping straight into streamline.
4 x 50 1:00
4 x 100 1:45
4 x 50 :50
4 x 100