Session 9: General Conditioning 300 Swim (3rd 25m no Fr) 2 x 200 Drills (fins) RI:15s #1: R-Lateral side kick (6 counts) #2: L-Lateral...

Session 8: General Conditioning 400 Swim (no Fr on 4th 25m) 2 x 200 Drills (fins) RI:15s #1: R-Lateral side kick (6 counts) #2: L-Lateral...

Session 7: General Conditioning 200 swim choice 200 drill choice 2 x 200 Fr Pull (buoy only) RI:15 2 x 150 Kick (fins) (IMO-No Br) RI:15...

Session 6: General Conditioning 200 Swim (choice) 4 x 50 kick (25Ba/25Br) RI:15s 4 x 100 Fr Drill (pads & fins) RI:15s Odd - R-Arm Drill...

Session 5: General Conditioning 200 swim (choice) RI: 15s 2 x 200 Fr Drill combo RI: 15s > 2 cycle catch-up, > 2 cycle R-Arm > 2 cycle...

Session 4: General Conditioning Warm Up: 4 x 100 Fr RI:10s Main: 4 x 200 Fr Drill combo RI: 15s > 2 cycle catch-up, > 2 cycle R-Arm > 2...

Session 3: General Conditioning 10 x 200 RI: 15s #1 - Swim (choice) #2 - Kick (25 side-R, 25 side-L) #3 - Drill (IMO-broken 25) fins #4 -...

Session 2: General Conditioning 400 Swim Free RI:15s 300 drill RI:15s (fins) (3S6K, CatchUpPause, fist pull - 100 each) 200 kick (50 side...

Session 1: General Conditioning working on aerobics and water feel for front crawl. Swim 2 sets ============================= 400...

General Conditioning Phase (Week 1) Warm Up: (choice stroke) 100 swim 100 kick 100 drill (3 strokes 6 kicks) 150 swim 150 kick 150 drill...

General Conditioning Phase (Week 1) Warm Up (Easy Pace) 200 swim (100 mix swim) 200 kick (50 mix kick) 200 drill (50 mix drill) Pre-Set...

The Flutter Kicks. There are 4 Big Reasons why early development of a solid flutter kicks is so important to a swimmer, regardless of the...

Core strength is the development of the torso muscles that stabilize, align, and move the trunk of the body. Poor core strength can cause...