Abby Woodruff, North Carolina Aquatic Club
coachabby@ncacswim.org
Here's an age group practice emphasizing good habits with some fast
100's freestyle at the end:
600 (100 Free – 50 Breast)
8 x 100 (25 Fly – 50 Back – 25 Free) on 2:00
#1: 5 dolphin kicks off each wall
#2: 6 dolphin kicks off each wall
#3: 7 dolphin kicks off each wall
#4: 8 dolphin kicks off each wall
10 x 50 with fins on 1:00
Odd: UW dolphin kick as far as possible, then sprint fly or back to wall
Even: Streamline dolphin kick on back
3 x 300 Free – breathe every 3, no breaths off wall – on 5:00/5:15/5:30
2 x 100 Free on 1:40/1:50/2:00 Free FAST
2 x 300 Free – breathe every 3, no breaths off wall – on 5:00/5:15/5:30
4 x 100 Free on 1:50/2:00/2:10 Free FAST
1 x 300 Free – breathe every 3, no breaths off wall – on 5:00/5:15/5:30
6 x 100 Free on 2:00/2:10/2:20 Free FAST
100 Easy
The Swimming Wizard 