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Set Category
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Set Description
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Set Intervals
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Pre-Set
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On land sit on both knees with feet flexed as far as possible.
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Do about ten of these on 20 sec, 10 sec rest interval
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Drill Set
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Stand in shallow water and put your arms in streamline position. Now put your feet faced out. Bend your knees and push off with all your might.
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Do this about 30 times.
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Drill Set
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Two kicks one pull. Go two kicks for every one pull. Do not let head sumerge completely water.
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Do this for about a hundred.
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Drill Set
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Breaststroke with head above water. You may think this is easy, but you must keep your face level and keep your chin up.
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Do this for two 75's.
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Other
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Sprint. Do breaststroke with good pull out and good kick.
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Do four 25's of this.
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Warm-Down
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Do set one.
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Do this one with sit 1 minute, rest 30 sec.
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Total = 350 SC Yards
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