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This week would be a great week to work on our flip turns!
Work out:
Dry lands & Stroke review - 10 minutes
Warm up:
200 S, 200 K, 200 P for 13-18yr
200 S, 100 K, 100 P for 9-12 yr
100 S, 100K, 100 S for 8 & unders
Kick boards
13-18 yr 8 x 50 flutter - fast, no loafing - white water!!
9-12 8 x 50 flutter
8 & under 6 x 25 flutter
Freestyle - Long Set for endurance
13-18 5 x 200
9-12 4 x 100
8& u 4 x 50
FUN DRILL of choice
Flip turns!!!!
Line up each lane and work on flip turn technique
IM set: work on stroke technique
13-18 6 x 100 IM
9-12 4 x 100 IM
8 & u 8 x 25 - 2 25's of each stroke
Fun Drill of choice
Back stroke:
13-18 4 x 50 on clock
9-12 4 x 50 on clock
8 & U 2 x 25
ANYTHING FUN YOU WANT - practice should be close to over if not:
Freestyle Sprints:
13-18 8 x 50 free on 45 or 1 min
9-12 6 x 50 free - give 15 sec rest in between
8 & U 4 x 25 free - give 15 sec rest in between
Remember this is just a guideline - you can use this workout, alter it or create your own!
As always - please send suggestions for workouts! And, if you want to create a workout for next week please let me know.
Thanks Coaches!
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