Drill Work (pool)

Warm up:

4 X 50 (#1-Fist drill, #2-Pointer fingers only, #3- Peace sign with fingers, #4-o.k." signal) Drill down 25 and swim back 25

8 X 25 (fly drill, fly, back drill, back, breast drill, breast, free drill, free)

Warm up set: FREE DRILLING with 30 seconds rest

2 X 50 pull every 6 kicks

2 X 50 pull every 12 kicks

2 X 50 Touch and pull drill

2 x 50 Finger tip drag

2 x 50 Zipper drill

2 X 50 Free with perfect form at 70%

Main Set:

2 X 100 Free with :30 seconds rest focusing on streamline off walls and perfect form

2 X 200 Free with :45 seconds rest and only 14-18 strokes per length

2 X 100 kick with :30 seconds rest

Cool Down:

100 easy