Enjoy the water today! Bring your fins and practice great turns while staying under water a little longer off the walls. Keep a long streamline, powerful kick, and don’t breath right off the wall ( wait till your 3rd stroke). 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 (75 + 25) = Drill + Build

2 (50 +50) = Build + Fast

15 Seconds Rest with 5 Seconds in Between each bracket

= 600 yds

Main Set

4 x 150  Fins, Kick under water as long as you can off of the walls

4 x 50 Fins, Kick,Fast / Easy by 50

4 x 100 Fins, Fast out of the walls

4 x 50 Fins Kick, Fast/Easy by 12 1/2

10- 15 seconds rest

= 1400 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,900 yds</h2>

One of our favorite sets from our young age group competitive swimming days was underwater swimming. It is tough, but helps you learn breath control for your races. Remember it takes time to breathe in a sprint race. So we try to hold our breath as much as we can to go faster. The key to underwater swimming is to take long deep breaths at the wall and then while underwater slowly release after you hit the 1/2 way point. Feel free to swim breastroke underwater to help your speed and conserve energy. Try to do a whole 25 without breathing, but do come up for air if you need to. Please do these with caution and make sure you are visible to others and the lifeguard. Be safe, but have fun bringing back those memories. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

16 x 25

1 = Underwater

2 = Kick

3 = Underwater

4 = Drill 

4 rounds , rest as needed

=400 yds

Main Set

 4 ( 100 IM + 25 Choice FAST)

4 ( 75 Stroke + 25 Fast Stroke)

8 ( 50 Kick + 25 FAST Kick)

4 ( 25 Build into wall, get out and do 25 ABS( Cruches, your choice of style, mixed up each round), 25 from a Dive FAST)

 5 Seconds within the round, 15 Seconds Rest after each round

= 1700 yds

Warm Down

100 Easy 

Total = 3,000 Yards