Drills & Thrills (Group 1)

Warm up:
  • 200m easy, practice turns
  • 200m with paddles
Drill set (11 x 50m drill up / swim back):
  • Catch-up
  • Tickle the water
  • Tap your shoulder
  • Sculling
  • 6/3/6
  • One (right) arm drill (breathe to opp side)
  • One (right) arm drill (breathe to opp side)
  • Dog paddle 
  • Zipper
  • Fist
  • Broken arrow
  • 200m with fins

Kick set

  • 4 x 50m kick up with flutter board, breast stroke kick back
  • Kick back
  • Side kick left
  • Side kick right
  • 6/1/6
  • Back kick
  • Front kick
  • Corkscrew
  • 4 x 25m kick up & back with flutter board
  • 4 x 50m (slow / fast)

Warm down:

  • 200m easy
2200m total 
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