Max Cristofori, Head Age Group Coach, SwimAtlanta Midway
Fun Main Set I did with an advanced group of 11-14 year olds (A-AAAA Level).
1x
11×25 Fr K, fins and board, fins off :20
10×25 Fr Drill, Catch up w/ board, board up :30
9×25 Fr Swim, Up and Outs :30
8×25 Fr Kick, Stream Line w/ Snork, snork off :30
7×25 Fr Drill, Pull buoy at ankles, buoy up :40
6×25 Fr Swim, 3-2-1 x2 breathers :40
5×25 Fr Kick, w/ fins and board :20
4×25 Fr Drill, 3/4 Catch Up :30
3×25 Fr Swim, BP5-7-9 by 25 :30
2×25 Fr Kick w/ buoy in hands :30
1×25 Fr Sw, Tarzan swim trying to keep buoy in front of you
The Swimming Wizard 