Here’s the swim practice that Barbara’s learning group will do today. It combines drills, kick, pull, focus points, and all four strokes.
WARMUP: 10 minutes on your own
WARMUP SET: 200
8 X 25 kick with fins on :40 or :45
Odds: Dolphin kick on your back
Evens: Flutter kick on your back
MAIN SET: 1650
Fins are recommended on all parts of this set, except for the pull.
6 X 50 (25 drill of your choice/25 swim) on a sendoff that gives 20-25 seconds rest
16 X 25 IM order four times through (Fly..Back..Breast..Free)
Try to establish a sendoff that works for all the strokes (our group chose :50)
On the butterfly lengths, swim just 3 strokes of fly, then finish the length with freestyle.
On the breaststroke lengths, do breaststroke armstroke with dolphin kick.
100 easy recovery
8 X 25 Position-11 Freestyle (half a length easy; half a length build to fast) on :45
3 X 50 freestyle pull (no fins; use a pull buoy). Focus on hiding your head.
3 X 50 flutter kick with fins and using a kickboard
8 X 25 with fins
Odds: Braststroke arms with dolphin kick
Evens: Wave Backstroke
3 X 50 with fins (25 freestyle/25 bckstroke)
200 easy. On the final 100, climb out of the pool and start each length from a dive, trying to make a splash-free entry.