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I apologize
for not getting this information up earlier this morning, for some
reason my home internet is down and my fingers are too stumpy to
type this entirely on my Blackberry; so this is coming to you from
DWU’s library!
You should be able to get kickboards from the cabinet at the south
end of the pool for kick sets and pulls. I am keeping these kind of short
just to keep the Rec. Center from freaking out. One
other thing we can do on weather days is check out the information
that I have posted on cross-training; it would be a perfect day to
start the program at 100pushups.com!!
NO BACKSTROKE DUE TO LACK OF FLAGS!
10-U
1.)
10 minute swim; all free with every
fourth lap alternating between fly and breast...swim easy this is
warm-up!!
2.)
8x2 lap kick; rest 20 seconds
between repeats, 1st lap dolphin, 2nd
lap flutter kick.
3.)
8x2 lap swim; alternate fast free on
odd #s and choice of stroke on even.
4.)
4x6 lap swims; all free, rest 30 sec
between…last lap fast!
5.)
10 minutes of play
time!!
11-O
1.)
10 minute swim…DO FLIP
TURNS!
2.)
10 laps of two stroke six kick
drill
3.)
10 minutes of pull-KICK BOARD BETWEEN
LEGS!
4.)
10X4 lap swim; first and last lap BR
pull flutter kick, middle two laps alternate fly/br, 20 seconds
between repeats.
5.)
10 x 2 lap swim; fast free-4 dolphin
kicks off wall; 40 seconds between repeats. These have to be
fast!!!
6.)
20 minute swim to cool
down
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