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Main Set Wednesday – When the Ball’s in Your Court…

Barbara’s masters group used their kick day to accept Glenn’s challenge to do just a little bit more with the Head-Up Dolphin drill.  

We didn’t step it up TOO much, because this is somewhat of a chess game, and I’m in favor of stretching this contest out for a few more weeks.  This made a heckuva kick set…much harder than it looks on paper.   Glenn, over to you and the AGUAnooners.

MAIN SET (SCY):  1600
12 X 25 on :30 with fins (3 rounds of the following):
#1:  Head-up dolphin
#2:  Easy free, starting with at least 2 underwater (UW) dolphins
#3:  Streamline dolphin
#4:  Easy free, starting with at least 2 UW dolphins

200 smooth freestyle with at least 2 UW dolphins off each wall

12 X 25 on :30 with fins (3 rounds of the following):
#1:  Head-up dolphin with the hands out of the water (Glenn’s upgrade)
#2:  Easy free, starting with at least 2 underwater (UW) dolphins
#3:  Streamline dolphin
#4:  Easy free, starting with at least 2 UW dolphins

200 smooth freestyle with at least 2 UW dolphins off each wall

12 X 25 on :30 with fins (3 rounds of the following):
#1:  Head-up dolphin while holding a physio ball out of the water (Barbara’s upgrade)
#2:  Easy free, starting with at least 2 underwater (UW) dolphins
#3:  Streamline dolphin
#4:  Easy free, starting with at least 2 UW dolphins

200 smooth freestyle with at least 2 UW dolphins off each wall
50 easy
50 or 100 choice, up tempo for time

If you don’t have physio balls, you can use water-aerobic "dumbbells."