Making Olympic medalists
This is a freestyle workout with alot of sprint and turn work.
Again, my group is mostly 10-14, with a large bulk of them 11-12.
800 w/ snorkel every 4th 25 dolphin on 4 kick
400 IM done as 4x100 IM
1) Rt arm fly, lt back, rt breast, lt free
2) Lt arm fly, rt back, lt breast, rt free
3) swim fly, kick back, swim breast, kick free
4) kick fly, swim back, kick breast, swim free
200 choice scull
Drill set 3x thru:
6x25 :30 All-Star kick
3x50 :55 drill (25 two-touch, 25 popov)
1x150 2:40 build by 50
16x25 :40 mid-pool 25's, working swimming thru turn and driving legs off wall
2x400 :30 rest w/ zoomers and snorkel(50 wrist-hip touch, 50 overkick free)
100 EZ
MAIN SET 3x thru (rd 1 and 2 w/ zoomers, rd 3 with fins):
8x25 :30 free sprint hypoxic (one breath per lap to a flip)
4x50 :50 DPS w/ Speed, adding time and stroke count for entire 50
1x200 4:00 AS FAST AS POSSIBLE
1x200 partner pull
1x100 ez
***Again, setting them up to race gets the most out of the kids. Also, stressing the importance of turns all the way through the main set had my kids focusing on it more then ever.