Chris Brookover
Senior Leader – Aquatics
MLY Phoenix
SCY
We have a ton of high school meets this time of year, so attendance is sporadic at best. We are trying to get the best out of whoever shows up. Lots of leg work and some fly at the end to develop mental and physical toughness.
Speed Set:
3 X
2 x 75 @ 1:15 – E/F/E — F/E/F – Min. 4-UW Kicks Off Wall
2 x 50 @ :50 – E/F — F/E – Min. 6-UW Kicks Off Wall
2 x 25 @ :25 – Both Fast – Min. 8-UW Kicks off Wall
Rest :30
Kick:
2 X
6 x 100 @ 1:20 – W/ Fins and Snorkel [B=5 @ 1:30 – R- 1:00]
Rest :30
2 x 25 @ :25 – UW – 6-Kicks (No Fins)
2 x 25 @ :30 – UW – 8-Kicks (No Fins)
2 x 25 @ :35 – UW – 10-Kicks (No Fins)
2 x 25 @ :40 – UW – 12 Kicks (No Fins)
Rest :40
Swim:
3 X
4 x 25 @ :30 – Fly
3 x 50 @ 1:00 – Fly #2 = Free
2 x 75 @ 1:30 – Fly/Free/Fly
1 x 100 @ 2:00 – Fly
The Swimming Wizard 