Objective: Coordination of rotational kick, core rotation,
breathing, catch and pull.
Also starts and passing practice.
Set 1 - Warm-up; Dist = 800
- 200 fs easy
- 200 fs
- 200 fs fast +30s
- 200 fs fins really fast!
2 - Single Arm & Single Fin Drills; Dist = 800
8 X 100 fs +10s (or as
long as it takes to change fin)
1 & 2 right fin only, left
arm unused and out front, breathe right
3 & 4 left fin only, left arm unused
and out front, breathe right
5 & 6 right fin only, right arm unused and
out front, breathe left
7 & 8 left fin only, right arm unused and out front,
Set 3 - Freestyle; Dist = 800
8 X 100 fs +10s
- increase SPL (stroke count per length) by 1 stroke per length
Set 4 -
Starts & Passing/Drafting Practice; Dist = 300
2 X 50 as 25 waterpolo drill
+ 25 fs
8 X 25 Deep water start & passing: combine 2 lanes, slower swimmers
start in front
Set 4 - Cool-down; Dist = 300 yards
300 other strokes
or fs easy
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