Workouts with Aqua Knuckles

200 Fly LCM Workout - Trenton Julian 

 

Warm up

400 swim
200 kick
100 choice drill (warm up shoulders for fly) 

3x100 on 1:40 

Choice, just warming up 

1000

 

2x 

4x50 on 1:00 

2- 25 kick/25 3 right,3 left, 3 full strokes 

2- 25 swim/25 smooth 2x100 on 1:30 

Freestyle aerobic (I like to put Aqua Knuckles on here, when I’m a little warmed up and can work on some long relaxed freestyle strokes)
4x50 on :50 

2-25 fly/ 25 smooth free or back 

1- free be @ or under 31
1- fly strong 

Reset 1:00 

1200

3x
2x100 on 1:45 (w/AK on) 

- 50 free long, not slow/ 25 fly strong/ 25 easy 

2x50 on 1:00 

- Fly @ 200 pace (keep the same relaxed hands as when AK were on) 

200 on 3:00 (w/AK on) Free 

- Focus on relaxed fingers and thinking about where you start your pull/how you                                   place your hand at beginning of the pull 

2x100 on 3:00 Free, be @ or under 1:07 

- #1 Keep the same hand position and relaxation as with AK on, while being able    to move a little faster.
- #2 50 free/50 fly (still under 1:07, don’t let free be under 30)
2x50 on 1:30
1- Fly @ goal 200 pace, or at a speed that feels faster than 200 pace
1- smooth 

2400

Warm down (sometimes with AK on depending on feel of stroke)