11.19.20 – swimming session

Dryland warm-up
-Standing Hip Joint Rotations
-Standing Shoulder Joint Rotations
-Leg Swings (progressing speed)
-Shoulder Circles (progressing speed)
-Straddle Torso Rotations (progressing speed)
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Techncial Development – 2 sets
-4 x 25 / 20sec rest – 2-arm lead body-position kick w/ board
-4 x 25 / 20sec rest – 8 kick switch w/ focus on rotation for breath
-4 x 25 / 20sec rest – hip driven freestyle swim

^Struggled with the second 2 …. realized after the fact we did the hip driven freestyle wrong ::facepalm::
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On a 20min Running Clock
25yd swim – as fast as possible while maintaining stroke mechanics
Rest minimum time possible between repeats to maintain quality across

= 24 total – rested 10-15 seconds initially and this gradually increased to 30-40seconds. Breathing felt good, felt like my hips were staying up and my head neck more neutral (sometimes I stick my head too much up out of water when turning to breath).
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1 x 100yd Kick w/ board – TIME TRIAL
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Technique Touch-up – 1 set
-2 x 25 / 20sec rest – 2-arm lead body-position kick w/ board
-2 x 25 / 20sec rest – 8 kick switch w/ focus on rotation for breath
-2 x 25 / 20sec rest – hip driven freestyle swim