Freestyle Set for 11-12 Year-olds at SwimMAC

1x

      4x25 Paddle Push Fr K  snkl:45 (2 paddle up against the front of each wrist)

      2x25 Paddle Push alt 1-Arm w paddle snkl Fr K :45 (1 paddle up against the front of wrist)

      4x25 Arizona Freeze Drill 3 count snkl :40 

1x

      20x25 Free :25 Rainbow Focus 2+4/0+2 (4 underwater dolphins, 2 strokes without a breath on exit)

1-5 = Elbow Forward, Hands Pointed Down 

6-10 = Count S/L (strokes per length)

11-15 = S/L -1 per 25

16-20 = 2+5 (5 underwater kicks)

1x

      4x25 1-Arm Fr -full rotation  :40 

      2x25 3/4 Catch Up - Drive the Hips :40

      4x25 Overload Fr Drill :30 (paddle on right hand, fin on left foot. Slow arm stroke with non paddle hand and then quick pull through til paddle hand is set)

1x

      20x100 Free 1:30 Rainbow Focus 2+4/0+2 

1-5 = Drive the hips 

6-10 = Count S/L 

11-15 = S/L +1 per 25

16-20 = 2+5

1x

      2x25 Thumper Kick w/ snkrl :45

      4x25 12.5 Thumper/12.5 small little fast kicks :40

      4x50 Free K :50

1x

      20x50 Free :45 Rainbow Focus 2+4/0+2 

1-5 = power the kick 

6-10 = speed the kick 

11-15 = Max UW kickout on turn 

16-20 = streamline kick last 5 yards