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).
Foot flexibility for swimmers. Student study in 1982-83
Triumph Time Try-Outs, a bonding experience in the swim pool with both adults and youngsters.
Four top benefits of swimming for runners
Entry into the Allegheny swim pool on the Northside by the Aviary
Swim News delivered to PPS Elementary School Swim Meet
Call to school boards asking to make swimming mandatory
Cover models on the NISCA Journal
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