District of Columbia Recreation and Parks Masters Swim Team

District of Columbia Recreation and Parks Masters Swim Team

Coaching Calendar

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Emily

January 3 @ 7:00 pm - 8:30 pm

Warm Up

700 (250 free – 250 back – 250 free)

12 x 50 Choice

4 – Kick/Drill

4 – Drill/Swim

4 – Swim

 

Main Set

300 Free                                                              4:30 – 4:45 – 4:55

2 x 150 Fly/Bk/Br, Bk/Br/Fr                               2:30 – 2:40 – 2:50

3 x 100 Free, breathe every 5                          1:30 – 1:40 – 1:50

4 x 75 odd: Fly/Bk/Br, even: Bk/Br/Fr             1:15 – 1:25 – 1:35

6 x 50 Free pull                                                   0:55 – 1:05 – 1:15

12 x 25 kick, odd: fast, even: easy                   0:35 – 0:40 – 0:45

100 easy

 

Backstroke Quality Set

12 x 50       2 – 6 kicks/1 pull                                       1:05 – 1:10 – 1:20

2 – right arm/left arm x 25

2 – six kick right angle drill

2 – rifle drill

2 – double arm

2 – swim

200 back focus on perfect technique                        0:30 sec rest

12 x 25 back, odd: fast, even: easy                            0:30 – 0:35 – 0:40

 

200 warm down

Details

Date:
January 3
Time:
7:00 pm - 8:30 pm
Event Category: