Tuesday – Flyin’ back
Lane 1 Lanes 2-5 Lane 6 Warm Up 200 Free, 50 Back, 50 Fly s/a Warm Up 200 Free, 100 Back, 100 Fly s/a Warm Up 200 Free, 100 Back, … Continue Reading Tuesday – Flyin’ back
Tuesday -Butterfly Rhythm
Lane 1 Lane 2 Lane 3-4 Lane 5-6 Warm Up 150 Free, 50 Back, 100 Fly s/a Warm Up 200 Free, 50 Back, 100 Fly s/a Warm Up 200 Free, … Continue Reading Tuesday -Butterfly Rhythm
Tuesday -Fly technique and strength
Lanes 1 and 2 Lanes 3 and 4 Lanes 5 and 6 Warm Up 200 F/S, 100 B/S, 50 Fly single-arm 8 x 25 Fish Kick @1.00 Main … Continue Reading Tuesday -Fly technique and strength
Tuesday – Sharpening Up
Lanes 1 and 2 Lanes 3 and 4 Lanes 5 and 6 Warm Up 100 F/S, 100 B/S, 200 F/S Pull Main Set 10 x 25 @1.00 as: · … Continue Reading Tuesday – Sharpening Up
Tuesday – Getting Technical with Breaststroke and Butterfly
Lane 1 Lanes 2 to 4 Lanes 5 and 6 Warm Up 100 F/S, 100 F/S Pull, 100 F/S kick Main Set 5 x 50 BR/S kick with Y-scull … Continue Reading Tuesday – Getting Technical with Breaststroke and Butterfly
Monday – Starting out with snorkel work
Lanes 1 + 2 Lanes 3 and 4 Lanes 5 and 6 Warm Up 200 F/S, 200 F/S Pull, 200 F/S kick, 100 B/S Main Set 16 x 25 … Continue Reading Monday – Starting out with snorkel work
Tuesday – Time to Fly
Lanes 1 and 2 Lanes 3-5 Lane 6 Warm Up 200 F/S, 200 B/S 4 x 25 IM order @45 Main Set 8 x 25 Fly Fish Kick @1.00 … Continue Reading Tuesday – Time to Fly
Friday – Learning to Fish Kick
The fish kick drill is a good way for swimmers to learn how to generate power in their dolphin kick. The drill focuses on using the chest and core to … Continue Reading Friday – Learning to Fish Kick
Tuesday – Back and Breast
Lane 1 and 2 Lanes 3, 4 and 5 Lane 6 Warm Up: 200 F/S 150 B/S (10) Warm Up: 200 F/S 200 B/S Warm Up: 200 F/S 200 … Continue Reading Tuesday – Back and Breast
Friday – Meet Prep
Lane 1 and 2 Lanes 3, 4 and 5 Lane 6 Warm Up: 200 F/S 50 B/S 50 single arm Fly Warm Up: 200 F/S 100 B/S 100 single arm … Continue Reading Friday – Meet Prep
Tuesday – Going Vertical
Warm Up: 200 F/S, 200 B/S Main Set: 7 x 100 B/S @2.30 as 25 kick, 25 left arm, 25 right arm, 25 full stroke FAST Vertical Kick work … Continue Reading Tuesday – Going Vertical
Monday – Freestyle frenzy
Warm Up 200 F/S, 200 B/S, 100 F/S kick, 100 F/S single-arm Main Set 8 x 100 F/S as 50 single-arm, 50 full stroke 12 x 75 F/S as 25 … Continue Reading Monday – Freestyle frenzy
Wednesday – Back rotation
Warm Up 200m F/S, 200m B/S, 100m Fly single-arm Main Set 4 x 50m as 35m Fly and 15m BR/S Pull/Fly Kick @1.30 4 x 75m B/S @2.15 as: 25m … Continue Reading Wednesday – Back rotation
Tuesday – Drills and fins
Warm Up 200m F/S, 100m B/S, 100m B/S Kick, 100m B/S Main Set 8 x 50m B/S single-arm with fins 4 x 50m B/S with fins. Descend 1-4 4 x … Continue Reading Tuesday – Drills and fins
Friday – Going through the strokes
Warm Up 200m F/s Main Set 4 x 25m BR/S pull, Fly kick 4 x 25m Fly 4 x 25m B/S single-arm with shoulder lift 4 x 25m B/S 4 … Continue Reading Friday – Going through the strokes
Monday – All four strokes
Warm Up 200m F/S, 100m B/S, 100m BR/S Main Set Swim the following set through four times, once for each stroke: 4 x 25m Kick – no board @50 4 … Continue Reading Monday – All four strokes