GoSwim Gold
Print this entrySaturday Practice 20 X 100
WARMUP: 400
WARMUP SET #1: 200
Odds: Underwater breaststroke kick (3 kicks under, then 2 strokes up)
Evens: Flutter kick on your back
WARMUP SET #2: 200
8 X 25 with fins
Odds: At least 6 underwater dolphins, then easy backstroke
Evens: At least 4 underwater dolphins, then easy backstroke
MAIN SET: 2000 + 200
20 X 100 on a sendoff that gives you 20 to 30 seconds rest.
Descend 1-4.
Descend 4...8...12...16...20.
Do same stroke or IM on 4-8-12-16-20.
Choice on all the other 100s, so long as you make the sendoff.
200 easy choice or swim, kick, or pull.
MED-BALL SET: 400
Divide into 2 groups.
8 X 50 choice
While Group #1 swims a 50, Group #2 does med-ball pass, holding the ball above the water for 5 seconds, then passing it. No one can let hands go beneath the surface. Then the groups switch. COntinue until both groups have done 8 X 50.
WARMDOWN: 100
Total Yardage: 3500
Trout
roger
Please 