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Main Set Monday – Dolphins and Kicking

Working your walls and legs is becoming more and more important in our sport.

This practice gives you a little of both… which is always fun (for the coach)

Main Set (short course yards)
12 x 50 on :45
 – 3 sets of 4
  – 1 – 1 dolphin off each wall
  – 2 – 2 dolphins off each wall
  – 3 – 3 dolphins off each wall
  – 4 – 4 dolphins off each wall

16 x 100 on 1:30
 – 4 sets of 4 
  – 1 – 25 kick 75 free
  – 2 – 50 kick 50 free
  – 3 – 25 kick 25 free 25 kick 25 free
  – 4 – 100 swim

The intervals should be challenging, but makeable.