> Saturday Practice 20 X 100 | GoSwim TV

Saturday Practice 20 X 100

WARMUP:  400

WARMUP SET #1:  200
Odds:  Underwater breaststroke kick (3 kicks under, then 2 strokes up)
Evens:  Flutter kick on your back

WARMUP SET #2:  200
8 X 25 with fins
Odds:  At least 6 underwater dolphins, then easy backstroke
Evens:  At least 4 underwater dolphins, then easy backstroke

MAIN SET:  2000 + 200
20 X 100 on a sendoff that gives you 20 to 30 seconds rest.
Descend 1-4.
Descend 4…8…12…16…20.
Do same stroke or IM on 4-8-12-16-20.
Choice on all the other 100s, so long as you make the sendoff.

200 easy choice or swim, kick, or pull.

MED-BALL SET: 400
Divide into 2 groups.
8 X 50 choice
While Group #1 swims a 50, Group #2 does med-ball pass, holding the ball above the water for 5 seconds, then passing it.  No one can let hands go beneath the surface.  Then the groups switch.  COntinue until both groups have done 8 X 50.

WARMDOWN:  100

Total Yardage:  3500