Freestyle Set for 11-12 Year-olds at SwimMAC

Max Cristofori
North Dolphin Division Lead/ North Dolphin 1 Lead Coach
SwimMAC Carolina

This set uses these drills (click for videos)
Arizona freeze drill
Thumper Kick
 

1x
      4×25 Paddle Push Fr K  snkl:45 (2 paddle up against the front of each wrist)
      2×25 Paddle Push alt 1-Arm w paddle snkl Fr K :45 (1 paddle up against the front of wrist)
      4×25 Arizona Freeze Drill 3 count snkl :40 
1x
      20×25 Free :25 Rainbow Focus 2+4/0+2 (4 underwater dolphins, 2 strokes without a breath on exit)
1-5 = Elbow Forward, Hands Pointed Down 
6-10 = Count S/L (strokes per length)
11-15 = S/L -1 per 25
16-20 = 2+5 (5 underwater kicks)
1x
      4×25 1-Arm Fr -full rotation  :40 
      2×25 3/4 Catch Up – Drive the Hips :40
      4×25 Overload Fr Drill :30 (paddle on right hand, fin on left foot. Slow arm stroke with non paddle hand and then quick pull through til paddle hand is set)
1x
      20×100 Free 1:30 Rainbow Focus 2+4/0+2 
1-5 = Drive the hips 
6-10 = Count S/L 
11-15 = S/L +1 per 25
16-20 = 2+5
1x
      2×25 Thumper Kick w/ snkrl :45
      4×25 12.5 Thumper/12.5 small little fast kicks :40
      4×50 Free K :50
1x
      20×50 Free :45 Rainbow Focus 2+4/0+2 
1-5 = power the kick 
6-10 = speed the kick 
11-15 = Max UW kickout on turn 
16-20 = streamline kick last 5 yards

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