Youth Development
Healthy Living
Social Responsibility

Masters Swim

PRACTICE AUGUST 9, 2017

Warm up: 

550 yards choice
 
Drill Set:
4x75 yards freestyle - hold tennis balls in hand or clenched fists
 
Drill Set:
3x50 Flutter Kick
6 kicks on front, 6 kicks on left side, 6 kicks on back, 6 kicks on right side
Alternate cycle if you get dizzy
 
Conditioning Set
Backwards I.M.: Freestyle, Breaststroke, Backstroke, Butterfly
10x100 on 30 seconds
1 minute rest
10x50 no touch turn freestyle on 20 seconds rest
Flip just past flags/do not touch or push off wall on turns
 
Cool Down: 
300 yards combo swim non-competitive strokes (i.e. doggie paddle, sidestroke, elementary back stroke)