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Individual practices:
8 and Under:
2 Laps (50 yds) warm-up with noodle. Choice swim
4 laps (100 yds) 1 minute rest after each lap. All Freestyle
2 laps (50 yds) dolphin dives. 1 minute rest after each lap
4 laps w/kick board (100 yds) freestyle down, breast stroke back. 1 minute rest each lap
5 dives at the deepend
4 dives and swim to the other end. Choice swim.
1 lap cool down choice swim.
9 and Older:
200 warm-up (8 laps) choice
4 x 50's I.M. order down, freestyle back. 20 second rest each 50yds.
8 x 50's Dolphin dive
200 yrd kick board (i.m. order down, choice kick back)
2 minute Break
Freestyle Pyramid: 25, 50, 75, 100, 150, 100, 75, 50, 25; 10 seconds rest, 1 min rest after the 150
100 cool down choice swim
***Please feel free to modify your work out according to your skill level. If you need more/less rest or to reduce/increase the yards of each workout you have the liberty to do so.
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