Saturday Practice/Set of the Week

WARMUP: 400KICK/SWIM PYRAMID: 2200 + 200Swims on the way down the pyramid must be faster than swims on the way up.1 X 100 kick on 2:001 X 100 IM on 2:001 X 200 kick on 4:001 X 200 swim (2 X 100 IM) on 4:001 X 300 kick on 6:001 X 400 with fins, alternating 25 dolphin kick on your back/25 flutter kick on your back1 X 300 swim (3 X 100 IM) on 6:001 X 200 kick on 4:001 X 200 swim (2 X 100 IM) on 4:001 X 100 kick on 2:001 X 100 IM 200 EZ recoveryKICK/SWIM SET: 200, equivalent of 400GO SWIM SET OF THE WEEK 07-20-078 X 50 with two teams. One team swims 1 X 50 while second team does med-ball toss. Switch every 50 until both teams have done 8 X 50. If you're passing the med ball, keep your hands and the ball out of the water at all timesTotal Yardage: 3200Total Yardage: 3200