Winter Swim week 5 is devoted to putting all our strokes together - if you haven't already!
 
I love IM's   Butterfly/Back/Breast/Free
 
Let's focus with the older ones on the right turn techniques for going strong into each stroke change.
 
 
Work out:
 
Dry lands & Stroke review - ALL 4 Strokes -  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 - review kick for all 4 strokes
13-18 yr          100 ea, dolphin, flutter kick, breast, back
9-12                75 ea, dolphin, flutter, breast, back
8 & under       25 ea, dolphin, flutter breast, back
 
Stroke - go over technique again for each stroke, take your time set is not on clock.
13-18            4 x 100 - watch stroke and work with individuals, 1-100 for each stroke.
9-12              4 x 50 - watch stroke and work with individuals, 1 - 50 for each stroke
8& u              4 x 25 - watch stroke and work with individuals, 1 - 25 for each stroke
FUN DRILL of choice
 
Freestyle set:  work on stroke technique
 
13-18          4 x 200 freestyle
9-12            4 x 100 freestyle
8 & under    4 x 50 freestyle
 
IM set:  work on stroke technique 
 
13-18         6 x 100 IM
9-12           4 x 100 IM
8 & under  8 x 25 - 2 25's of each stroke
 
Fun Drill of choice
 
Butterfly - fins on
 
13-18        4 x 100   - 1st lap butterfly, 2nd lap freestyle
9-12           4 x 50    - 1st lap butterfly, 2nd lap freestyle
8 & under   2 x 25     either freestyle or butterfly
 
Breast stroke:
 
13-18    4 x 100 
9-12      4 x 50
8 & U    4 x 25
 
ANYTHING FUN YOU WANT - practice should be close to over if not:
 
Back stroke:
 
13-18    4 x 50 on clock
9-12      4 x 50 on clock
8 & U    2 x 25 
 
Remember this is just a guideline - you can use this workout, alter it or create your own!