We had five new swimmers this morning, and they had a blast using different equipment throughout the practice.
WARMUP: 400
400 your choice, on your own.
MAIN SET: 800
This set is all freestyle. The idea is that you will be adding surface area to your hands and body as you progress through the set. But, each time you add surface area, you take another 5 seconds off your sendoff. To determine the appropriate sendoff for your first set of 50s, figure that you want about 30 seconds rest if you are a beginning swimmer, and 20 to 25 seconds rest if you are a more advanced swimmer. Our fast lane started on a 1:05 sendoff and was on :50 sendoff for the last set of 50s. Our new swimmers started on a 1:15 sendoff and were on 1:00 for the last set of 50s.
4 X 50 Free with fistgloves
4 X 50 Nekked
4 X 50 with small paddles
4 X 50 with small paddles and fins.
KICK SET: 200
Your choice of kick on this set — any stroke.
4 X 50 Kick, with 5 Rocket Launchers before each 50
#1: Use a board.
#2: Use a pull buoy
#3: Head-Lead Kick
#4: Hand-Lead Kick
PULL SET: 300 (fast lane went 300 plus 200)
Use pull buoy (no paddles) and pull 300 freestyle:
Odd lengths: breathe however you want
Even lengths: breathe every stroke on the first even length, every 2 on the next even length, ever 3, etc., until on the final even length you breathe every 6 strokes.
Fast lane did an extra 200 pull, breathing every 3 on odd lengths, then alternating every 5 and every 7 on the evens.
SPEED SET: 200
With fins.
8 X 25 freestyle:
Odds: FAST, racing right next to each other — 2 across in each lane
Evens: EZ recovery
We focused on using a streamlined dolphin kick into an explosive breakout.
WARMDOWN: 100 EZ
Total Yardage: 2000 (2200 for fast lane)
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