Saturday - Sr.Development/Pre-Sr work-out

Warm Up:

400 Swim (100free, 50 bk, 50br)

300 Pull

200 IM Drill

100 Breast kick on back

Drill Set:

4 x 25 Butterfly Drill (:40 interval) (3-right arm, 3-left arm, 3 full stroke)

4 x 25 Backstroke Drill (:40 interval) (3-right arm, 3-left arm, 3 full stroke)

4 x 25 Breaststroke Drill (:45 interval) (Done underwater: 3 breaststroke arm pulls with legs in streamline, 3 breaststroke kicks with arms in streamline, 3 full strokes underwater)

4 x 25 Freestyle Drill (:40 interval) (3 full strokes and then glide and hold body balance and alignment until a complete stop, then repeat)

IM Set:

4 x 50 Butterfly (:50 interval)

3 x 100 25 Butterfly/75 backstroke (1:40/2:00 interval)

2 x 150 Backstroke (2:30/3:00 interval)

3 x 100 50 Backstroke/50 breaststroke (1:45/2:15 interval)

2 x 150 Breaststroke (3:00/3:30 interval)

2 x 125 50 Breaststroke/75 freestyle (2:15/2:30 interval)

4 x 125 Freestyle (1:45/2:00 interval)

:30 rest to put on fins and paddles

6 x 25 FAST Freestyle (:25 interval)

Breaststroke Drill/Recovery:

8 x 25 (:45 interval) breaststroke kick on back, work on keeping knees within hips, toes touch and point inward to finish each kick

8 x 25 (:45 interval) Breaststroke with PDF fins, Odds – Breaststroke with flutter kick; Evens – Breaststroke with dolphin kick

8 x 25 (:45 interval) Breaststroke swim, work on timing by extending hand and arms completely, then kick follows

100 Free FAST FOR TIME

Cool Down

300 IM scull/kick/drill