GoSwim Gold
Print this entryUnderwater Dolphin Set and 10 X 100 Main Set
WARMUP: 400
WARMUP/KICK SET: 400/200
Beginner lane substitute 4 X 50.
4 X 100 with fins
#1: 2L/2R free (take 4 dolphin kicks off each wall Under Water)
#2: 2L/2R back (take 4 dolphin kicks off each wall UW)
#3: 2L/2R fly (take 4 dolphin kicks off each wall UW)
#4: pulse breast (take 4 dolphin kicks off each wall UW)
MAIN SET: 1600/1100
Beginner lane can use fins on the 3 X 100 IM...and substitute 2 X 50 kick for 2 X 100 kick. Also, substitute 4 X 50 for 12 X 50 at the end of the set.
4 X 100 freestyle pull, breathe every 5...4...3...2 by 25 on each 100 (rest is approx. :15)
3 X 100 IM (rest is approx. :30)
2 X 100 kick with no board. Your choice of kick, but try to go at least 10 yards UW off each wall.
1 X 100 of your worst stroke, alternate 25 single arm/25 whole-stroke swim
12 X 50, swum as 25 stroke(IM order)/25 free
On the last 4, the freestyle should be BUILD. Rest is approx. :15.
WARMDOWN: 200
8 X 25 freestyle pull, breathing every 4 or 5 strokes. Focus on a complete, relaxed exhale that lasts for as long as it takes you to do the 4 or 5 strokes.
Tom
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