Group
A
-----------------------------------------------------------------------------------------------
200
- 100 - 100 (Free -
Back/brst - kick)
6
x75s - kick /drill / swim
Odd: free
kick
= on side
Drill
= drown drill (switching at the half)
Even: choice kick
(back) = on back kick (breast) = 3 kicks per pull
Drill (back) =
*L-drill drill (breast) = 2 kicks per
pull
Definition:
*L-Drill = kick on
side. Bottom arm extended leading in swimming direction
Top arm resting on side. Raise top arm to
point at ceiling maintaining balance on side in the water.
50
- 100 - 50 - 150 - 50 - 150 - 50 - 100 - 50 free (no paddles)
50s = 50 pull (easy/ build)
100s = 50 pull/ 50 swim (build
each 50)
150s = 50 pull/ 100 swim (build swim)
@ 10 sec rest
100
ez
25
- 50 - 25 - 100 - 25 - 100 - 25 - 50 - 25 free
25 = kick (w/ board)
50 = drill (10 - 3 -10)
100 = swim (build to good finish)
@ 10 sec rest
100
ez
4
x 100s pull @ 15 sec rest
Odd: breathe 3 - 5 continuously
Even: breathe normally
150
ez
=
2725 yrds
Group
B
--------------------------------------------------------------------------------------------------------------
100
- 100 - 100 (free - back/brst
- kick)
8
x 50 s free
odd:
drill/swim
drill = 10-3-10
Even:
swim/swim
2
x 100s free 2 x 75s free 2 x 50s
free @ 15 sec rest
2nd repeat faster than 1st repeat
25
- 50 - 25 - 100 - 25 - 100 - 25 - 50 - 25 free
25 = kick (w/ board)
50 = drill (10 - 3 -10)
100 = swim (build to good finish)
@ 10 sec rest
4
x 100s pull @ 15 sec rest
Odd: breathe 3 - 5 continuously
Even: breathe normally
150
ez
=
2225 yrds