SOTW Swimming with Fists
WARMUP: 400 (or 10 minutes) on your own WARMUP SET: 200 8 X 25 freestyle 1&2: Hands in fists 3&4: … READ
SOTW Kick Sets
WARMUP: 400 (or 10 minutes) on your own WARMUP SET: 4 rounds of the following (fins optional): 45 seconds … READ
SOTW Butterfly Drills
WARMUP: 400 (or 10 minutes) on your own WARMUP SET: 200 4 X 50 (each 50 = 12.5 yards fly … READ
SOTW Forward Starts
Instead of posting a complete practice, this week we post a set that can be part of a longer practice. … READ
SOTW Underwater Dolphin Kick
WARMUP: 400 (or 10 minutes) on your own WARMUP SET: 200 8 X 25 with fins; no sendoff; allow time … READ
SOTW Focus Points and Stroke Count
WARMUP: 400 (or 10 minutes) on your own WARMUP SET: 200 4 X 50 freestyle, but start each 50 with … READ
Early Season Skill & Team Building
WARMUP: 400 (or 10 minutes) on your own WARMUP SET: 150 3 X 50 Each 50 starts with 6 vertical … READ
SOTW Stations!
WARMUP: 400 (or 10 minutes) on your own WARMUP SET: 150 3 X 50 Each 50 starts with 6 vertical … READ
Streamline, Core Stability, and Body Line
WARMUP SET: 100 4 X 25 no equipment. Hold streamline (no kicking) until after you pop to the surface, then … READ
Head-Up Swimming
WARMUP: 400 (or 10 minutes) on your own WARMUP SET: 150 Three rounds: 30 seconds vertical sculling (try not to … READ