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!