GoSwim Gold
Print this entryIM & Kick Main Set
WARMUP: 400
WARMUP SET: 200
8 X 25 with fins
Odds: 5 kicks with left arm extended...5 kicks with right arm extended
Evens: freestyle, extending the arms front to back on each stroke
MAIN SET: 1500 + 200
4 X 100 IM with fins (limit yourself to 3 fast strokes of fly -- no more -- and they should be fast strokes, not slow strokes)
1 X 50 kick (choice, but no fins)
3 X 100 IM with fins (limit of 3 fast strokes of fly)
2 X 50 kick (choice, no fins)
2 X 100 IM with fins (limit of 3 fast strokes of fly)
3 X 50 kick (choice, no fins)
1 X 100 IM with fins (no limits)
4 X 50 kick (choice, no fins)
200 easy recovery
SCRIMMAGE SET: 200
2 X 25 freestyle with dolphin kick (with fins)
6 X 25 FAST freestyle with fins, swimming 2 abreast in each lane.
WARMDOWN: 200
MAIN SET FOR SWIMMERS HEADED TO NATS: 1350 + 200
4 X 100 IM with fins (limit yourself to 3 fast strokes of fly -- no more -- and they should be fast strokes, not slow strokes)
1 X 50 tether (choice, or kick down/swim back)
3 X 100 IM with fins (limit of 3 fast strokes of fly)
2 X 50 tether (choice)
2 X 100 IM with fins (limit of 3 fast strokes of fly)
3 X 50 tether (choice) or 1 X 100 tether
1 X 100 IM with fins (no limits)
1 X 50 tether (choice)
200 easy recovery
SCRIMMAGE SET: 200
2 X 25 freestyle with dolphin kick (with fins)
6 X 25 FAST freestyle with fins, swimming 2 abreast in each lane.
WARMDOWN: 200
Please 