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Set Category
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Set Description
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Set Intervals
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Warm-up
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a) 400 FREE WITH EVERY 4TH 25 STROKE
b) 10x50 KICK ON 1:10
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SWIM (a) and (b) CONSECUTIVE
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Pre-Set
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12x125 FREE ON 1:50
EMPHASIZE 3 BEAT KICK AND PACING
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ADJUST INTERVAL OR DISTANCE FOR YOUNGER OR SLOWER SWIMMERS
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Kick Set
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12x50 IM ORDER BY 50'S
NO BOARDS OR FINS. STREAMLINE FREE AND BACK. HANDS TO SIDES ON FLY AND BREAST.
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1:10 ADVANCED
1:20 INTERMEDIATE
1:30 BEGINNER
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Drill Set
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4x50 D.P.S. ON 1:00
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HELP SWIMMERS TO THINK ABOUT STROKE AND KICK TECHNIQUE BEFORE MAIN SET
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Main Set
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16x100 NO.1-4 FLY,5-8 BACK,9-12 BREAST,13-16 IM ORDER. HOLD WITHIN 3 SECS. OF RACE PACE FOR AS MANY AS POSSIBLE.
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1:30 THIS IS A GOOD FOCUS SET TO TEACH GOAL SETTING.
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Pull Set
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4x225 FREE WITH PULL BUOY AND TUBE BUT NO PADDLES.
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4:00 IF SOMEONE WANTS TO DO BACKSTROKE, REMOVE THE PULL BUOY AND USE SMALL PADDLES TO AVOID SHOULDER INJURY.
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Warm-Down
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300 CHOICE
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KIDS TEND TO GOOF OFF DURING WARM DOWN SO MAKE IT A CHALLENGE AND THEY
WILL RESPOND
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Other
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I ALWAYS PUT UP A MOTIVATIONAL MESSAGE FOR MY KIDS SO HERE'S YOURS.
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YOUR FATE IS DETERMINED BY YOUR VIEW OF THE FUTURE... EXPECT THE BEST
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Total = 6000 SC Yards
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