200 swim
200 kick with board, no fins
200 pull with bouy only
200 swim
3 x (8 x 25 on :30) sprint odd 25's stroke, less fast on even 25's free
1 min rest betwee the 3 sets
200 kick no fins, freestyle or fly hard kicking!
8 x 75 descend (get faster each 25). Work on finishing strong all the way to the wall. My swimmers have gotten into the bad habit of slowing down or even stopping before they reach the wall!!! It shows at the meets.... :-(
200 kick no fins, free or fly hard kicking!
10 x 50's from the middle of the pool - working on turns!
Emphasis: fast turns, tight stremline, dolphin kick, no breath first stroke
400 easy swim, long stroke, good technique
I finished with this to help ease the soreness they were going to feel the next day - we had a meet on Thursday.... (which, by the way, we placed 2nd!!!)
Total yards; 3100
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