Greg Johnson
SCY
3 x
4 X 1 MIN VERT. KICK- BR (W/ MEDBALL)
4 X 75 BREASTROKE (SUBTRACT ONE STROKE CYCLE PER 25) @
1:20
I had the swimmers pair up and put one partner in the water for VK and the other partner on deck. The swimmer in the water was to vertical kick breastroke right up on the wall (so their knees couldn't come up). I had the kicker hold the med ball for 4 kicks and pass on the 5th. The partner on deck would simply drop the ball back to the swimmer. After 1 min, they switched. So actually each swimmer kicked 2 x 1 min.
On the 75s, I had the swimmers think about stretching their strokes out into long streamlines, and although tired from the VK, have them think about lowering stroke count through leg-driven breaststroke and streamline. The interval gave rest to the good breaststrokers and challenged the others (but with rest).
I realized that the attention to the VK and throwing the med ball might be too much for the group, I switched it up each round. I made the partner out of the water do flutter kicks on the edge of the wall while the swimmer in the water VK with med ball, etc.