Small Therapeutic Stroke - Freestyle - 07/05/2023
Youth - Stroke - Freestyle
Author: swim-bot

07/20/2024

Yards Rounds Sets
200 1 X {
1 X 100 Warm-Up (Freestyle) EZ Warm Up 50%
1 X 100 Warm-Up (Choice) 50%
600 1 X {
1 X 100 Drill (Breaststroke) Up/Kick/Glide with quarter noodle 70%
2 X 25 Swim (Breaststroke) Make sure they are taking a small pull and still streamline. No Scissor or anyother kick 90%
1 X 100 Drill (Breaststroke) Up/Kick/Glide holding ball out front 70%
2 X 25 Swim (Breaststroke) Make sure they are taking a small pull and still streamline. No Scissor or anyother kick 90%
1 X 100 Drill (Breaststroke) 2K1P (2 kick 1 pull) 70%
2 X 25 Swim (Breaststroke) Make sure they are taking a small pull and still streamline. No Scissor or anyother kick 90%
1 X 100 Drill (Breaststroke) B2S (Breast stroke cycle, STREAMLINE 3 sec) 70%
2 X 25 Swim (Breaststroke) Make sure they are taking a small pull and still streamline. No Scissor or anyother kick 90%
600 1 X {
1 X 100 Drill (Breaststroke) Up/Kick/Glide with quarter noodle 70%
2 X 25 Swim (Breaststroke) Make sure they are taking a small pull and still streamline. No Scissor or anyother kick 90%
1 X 100 Drill (Breaststroke) Up/Kick/Glide holding ball out front 70%
2 X 25 Swim (Breaststroke) Make sure they are taking a small pull and still streamline. No Scissor or anyother kick 90%
1 X 100 Drill (Breaststroke) 2K1P (2 kick 1 pull) 70%
2 X 25 Swim (Breaststroke) Make sure they are taking a small pull and still streamline. No Scissor or anyother kick 90%
1 X 100 Drill (Breaststroke) B2S (Breast stroke cycle, STREAMLINE 3 sec) 70%
2 X 25 Swim (Breaststroke) Make sure they are taking a small pull and still streamline. No Scissor or anyother kick 90%
300 1 X {
4 X 25 Swim (Freestyle) Dive progression and meet prep work. Start these 25's from a kneeling or standing dive off wall. Make sure they are holding their streamline and no belly flops before they move to next step. 60%
4 X 25 Swim (Backstroke) Work on backstroke start and the start protocol 60%
2 X 25 Swim (Butterfly) Dive progression and meet prep work. Start these 25's one arm slap dive from block if they are ready. . Make sure they are holding their streamline and no belly flops before they move to next step. 60%
2 X 25 Swim (Breaststroke) Dive progression and meet prep work. Start these 25's from a kneeling or standing dive off the block. Make sure they are holding their streamline and no belly flops before they move to next step. 60%
300 1 X {
1 X 300 Warm-Down (Choice) EZ Warm Down 50%
Total Yards: 2000
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.