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    The Rachelle program consists of 4 swimming sessions from May 22-27, 2023. Session 1 focuses on backstroke technique with drills for adulation, hip height, and kick timing. The main set is 400 meters all freestyle at a 7:30 pace with stroke counting and fast turns. Additional drills and sets build kick endurance. Session 2 works on IM technique with a 400 IM main set and stroke-focused 100s. Kick endurance is also built. Session 3 is a longer distance swim with drills for different strokes and IM order. Session 4 emphasizes free/back entry and kick with 150 meter sets and timed 200 kick swims, totaling over 4 kilometers of swimming.

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    The Rachelle program consists of 4 swimming sessions from May 22-27, 2023. Session 1 focuses on backstroke technique with drills for adulation, hip height, and kick timing. The main set is 400 meters all freestyle at a 7:30 pace with stroke counting and fast turns. Additional drills and sets build kick endurance. Session 2 works on IM technique with a 400 IM main set and stroke-focused 100s. Kick endurance is also built. Session 3 is a longer distance swim with drills for different strokes and IM order. Session 4 emphasizes free/back entry and kick with 150 meter sets and timed 200 kick swims, totaling over 4 kilometers of swimming.

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    Rachelle
    The Rachelle program consists of 4 swimming sessions from May 22-27, 2023. Session 1 focuses on backstroke technique with drills for adulation, hip height, and kick timing. The main set is 400 meters all freestyle at a 7:30 pace with stroke counting and fast turns. Additional drills and sets build kick endurance. Session 2 works on IM technique with a 400 IM main set and stroke-focused 100s. Kick endurance is also built. Session 3 is a longer distance swim with drills for different strokes and IM order. Session 4 emphasizes free/back entry and kick with 150 meter sets and timed 200 kick swims, totaling over 4 kilometers of swimming.

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    Rachelle program

    22-27 May 2023


    4 Sessions

    Session 1
    400 free back
    16*50 as float kick swim at 1 4 free 4 os 4 free 4 os
    -
    4*200 fly paddles and fins at 4 25 free 25 fly
    no break in stroke
    Focus on adulation and hip height
    Watch coach and kick timing
    Main set all free
    400 at 7:30
    stroke count
    Fast turns
    2-3 UW- goal 6m
    +
    200 free at 3:30
    hold 200 pace
    Kick focused
    +8*50 kick at 1
    hold pace and time
    Kick count
    Feel hard water
    *3
    4km

    Session 2
    400 free back
    8*100 as float kick scull swim at 2
    -
    1.2km
    Main set
    400IM at 7 fins
    speed of turn
    Stroke count
    Technique driven
    +
    4*100 stroke at 2
    2nd 50 fast
    Stroke count the same
    UW the same
    +
    4*50 kick at 1 fins
    *3
    200-pace work kick
    2km

    800 free pull hyp 5


    4km

    Session 3
    3km swim
    8*50 fly at 1 fins
    8*50 back 1
    8*50 breast at 1:15 fly kick no fins
    8*50 free at 50 paddles
    8*100 as 50 drill 50 swim IM order choice rest
    5.4km

    Session 4
    400 free back
    10*150 as 100 free 50 kick at 2:30 paddles only - Emphasis on entry to stretch and
    kick
    Main set as Free/OS
    8*200 at 3:45
    SC
    SL
    Last 50 fast
    2*200 kick timed at 4
    Repeat *2
    4.4kmkim
    100 easy
    6.km

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