Week 4 – March 29

Workout 1 Warm-up 3x100 Freestyle Swim 3X50 Kick without board 1x200Pull 4X50 on 1:30 Main Set 6x75 Free on 2:00 6x25 Kick on :45 3x100 Pull on 2:30 Verticle kick in the deep end for 5 minutes, 30 seconds kick, 30 seconds rest. Warm Down 100 Free - Slow Total=1850yds/1.1miles

Workout 2 Warm-up 1x200 Freestyle Swim 2X50 Kick on back 2x150Pull-Fist Drill 4X50 min/max on 1:45 Main Set 5x150 Free on 3:30 50 slow 2x100 Catch-up drill 10x25 Free - fast Warm Down 150 Free - Slow Total=2150yds/1.2miles

April 1 Thursday Stroke Clinic Concentration:Kicking Why is kicking so important Stretching plantar flexor 2-4-6 beat kicking Drill: side kicking Drill: vertical kicking Drill: kick on back