WHCS Swim Team

Since we are out of the pool for a week or so, here is a workout your swimmer(s) can do once or twice.  If they can do it twice, great!  If only once, that is just fine.  If they can't get to the pool at all...we can deal with that. :)

If you have any questions, please email me here and I will answer them as quickly as I can!

catch-up = freestyle when one hand will remain out straight until the stroking hand touches it, then the other hand will stroke while the original stroking hand stays out straight.
RI = rest interval, they should rest this long

Polliwog Workout Warm Up: 100 Swim 100 Kick 50 Swim (non-free) Drill / Workout 3x25 free catch-up (w/o kickboard if possible) 1x25 swim fast (focus on long!)           (repeat above twice) 4x25 back-4 kick per side, then switch arms - lots of body roll!.  Focus on nose up, shoulder touching chin, & keeping arm out straight, then switch Know how many strokes until wall Help them count Use helps to prevent collisions of head with wall 4x25 back fast RI:20 (if possible) 2-4x25 dives (or backstroke starts) FAST

Cub & Cadet Workout Warm Up: 150 Swim 150 Kick 150 Swim (non-free) Drill / Workout 3x50 free catch-up RI:20 (w/o kickboard if possible) 2x25 swim fast RI:20 (focus on long!)           (repeat above twice) 4x25 back-4 kick per side, then switch arms - lots of body roll!.  Focus on nose up, shoulder touching chin, & keeping arm out straight, then switch Know how many strokes until wall 4x50 back fast RI:20 Workout #2 5x100 swim RI:30 5x50 kick RI:20 5x25 sprint RI:20 (if possible) 4x25 dives (or backstroke starts) FAST