April 16 Swim Workout

Deprogramming Bad Habits and Practising 3-Beat Kicking

Does the mention of the 3-beat kick make you scratch your head? Check out
http://www.swimsmooth.com
to see Mr. Smooth and his 3-beat kick. Click on the intermediate tab to learn even more about using your kick to help, rather than hinder, your body roll.

Thanks to Nicole Bush for unearthing this cyber gem!

The Workout:
Warmup
3 beat kick (3BT) holding onto pool edge
3BT + arm holding onto pool edge

Pre-Set
4 x 50m 3BT with kickboard
4 x (50m 3BT single arm (hold board); 50m pull with very small 3BT from knees-ankles; 50m swim)

Main Set:
4 x 200m fr with travelling fast 50m (10 sec rest btw 200s)

Drill Set:
50 3BT single arm (hold board); 50 pull with small 3BT; 50 swim

Post-Set:
4 x 75 Hungarian (25 kick fast, 25 swim fast, 25 swim ez) (10 sec rest btw)

Cooldown:
100 not free

Total: 2150m