Training on Wednesday

Dear Team,

Sam, KH and I will be away, bringing my mum to genting.. so this wednesday we will not be there. Nonetheless, I hope you guys can continue the practice still. I have written the following training program for you. All off-season stuff.. Technique first... :)

Can somebody please write down the training and then lead? Teck Beng? Lawrence?

Ok, First of all, I hope to see Significant improvement in the following areas when I'm back...

1) Hip Flexibility
2) Shoulder Flexibility
3) Less splash to no splash in the B.Fly-Kicks
4) Better coordination in B.Fly movements

Wednesday is Butterfly day---------

---------------------------------------------------------

300m warm up freestyle easy

5sets:{

1) 50m butterfly kick with arms extended, 3kick to one breast stroke breathe.
Plus
50m freestyle easy

2) 50m butterfly kick with arms by your side. 3kick to one breathe without arm pull(using the up momentum of butterfly kick)
Plus
50m freestyle easy
}

2 minutes rest.

6x50
one arm freestyle with butterfly kick (kick on arm entry)
10sec r between each 50m, during the swim, stand up to reset stroke when in doubt
Note: breathing to the front with NO hip rotation

6x50
Alternate arm freestyle with butterfly kick
10sec rest between each

4x50
L-R-L-R-Fly swim
How:
Left arm pull --> left arm entry + 1 butterfly kick --> right arm pull --> right arm entry + 1 butterfly kick --> ONE FULL BUTTERFLY Stroke (both arm pull --> both arm entry + 1 butterfly kick)--> REPEAT.

Cooldown:
300m alternating 50m freestyle and breaststroke

Total: 1.9km.

Please note you'll probably need more than 1 hr to finish the 1.9km if you didn't put some urgency and conscious effort in getting them right.

GETTING THEM DONE CORRECTLY IS TOP PRIORITY.

Cheers
KK