If you normally swim in lane 1 for warm up, start in lane 4 today
If you normally swim in lane 2 for warm up, start in lane 3 today
If you normally swim in lane 3 for warm up, start in lane 2 today
If you normally swim in lane 4 for warm up, start in lane 1 today
Musical Lanes:
When your lane finishes the set, move to the next lane for the next set
Lane 1 moves to lane 4, lane 4 moves to lane 3. Lane 3 moves to lane 2. Lane 2 moves to lane 1.
Lane 1 Set:
600-800 pull with buoy and band
2-4 x 50 band only 10 RI
Lane 2 Set:
1 x 300 with R paddle and L fin
1 x 300 with L paddle and R fin
4 x 50 FAST with both paddles and fins
Lane 3 Set:
6 x 50 UNIT drill 2:00
2-4 x 50 holding lowest unit
Lane 4 Set:
5 x 100 kick with fins and board
25, with pushing board against the water- creates resistance
25 kick with board on top of water- this should be much easier
25 kick on back holding board above you in air
25 kick board over your head resting on surface of water- should be much easier
1 x 30 squat jumps from bottom of pool
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