We usually do the same warm-up as for practice, which looks like this for a 300:
| W/U: 300 | W/U: 300 | W/U: 300 | W/U: 300 | |||||||
| 4x | 75 Sw @ 1:05 (1:27 p) | 4x | 75 Sw @ 1:20 (1:45 p) | 6x | 50 Sw @ 1:00 (2:00 p) | 6x | 50 Sw @ 1:10 (2:20 p) | |||
| #1: FR-FL-FR | #1: FR-FL-FR | 2x FR-FL | 2x FR-FL | |||||||
| #2: FR-BA-FR | #2: FR-BA-FR | 2x FR-BA | 2x FR-BA | |||||||
| #3: FR-BR-FR | #3: FR-BR-FR | 2x FR-BR | 2x FR-BR | |||||||
| #4: FR-NonFR – FR | #4: FR-NonFR – FR | |||||||||
| 1x | 50 BA Kick | 1x | 50 BA Kick | 1x | 50 BA Sw | 1x | 50 BA Sw | |||
Then, do 50s, usually 4 x 50-yards Free descending 1-4, then 3 x 50-yards off-stroke as a 25-yards Free, 25-yards off-stroke.
I’d like them to do flip turns after above, and then starts (relay especially, we usually line up in 200 Free Relay order, anyone left over does Medley Relay starts or Free Starts also. Then if we have time, Medley Relay starts. To save time, relay starts are just out to 15-meters and get out from the side).
Related Posts
World Swim Day is coming, and Lifeguard TV did this video with SKWIM
Computerize those WPIAL swim meets and send in your times!
Swimming lessons in 9 News reports
No glass in the swimming pool area
Swimming insight concerning black girls in the UK
Swimming should be every child’s first sport
Girl swimmers experiences with their first period
Nominated for Father of the Year