Focus: Stroke Review

WARM UP(200 – 400 yards on your own)

We will be doing 44 reps on 1:30 interval
Reps 1-12 will be breaststroke
- #1-2: 25 sit or stand on kickboard and scull
- #3-4: 50 breaststroke kick w/ buoy
- #5-6: 50 breaststroke drill: All 4s
- #7-8: 50 breaststroke kick w/ board
- #9-12: 50 or 75 breaststroke
Reps 13-24 will be backstroke
- #13-14: 25 underwater fly kick on your back
- #15-16: 50 fashion model kick
- #17-18: 50 backstroke drill: Lane Line Grab and Pull
- #19-20: 50 backstroke drill: 6-3-6
- #21-24: 50 or 75 backstroke
Reps 25-32 will be fly
- #25-26: 50 fly kick on back
- #27-28: 25 superman chest press w/ dolphin kick
- #29-30: 50 one arm – pull up & dive down
- #31-32: 25 or 50 fly
Reps 33-44 will be free
- #33-34: 50 kick on side, lower arm extended
- #35-36: 50 freestyle drill: 6-3-6
- #37-38: 25 or 50 freestyle drill: one arm, opposite arm on side
- #38-44: 50 or 75 or 100 freestyle
BONUS – 8 x 50 stroke IM order