-100/125/150s (or appropriate distance for ability) on a moderate to tight interval (make it harder over time).
-Swim 21 cycles then streamline kick the remaining distance.
-If you make the distance 3x in 21 cycles or less= BLACKJACK- your done with the set.
This encourages kids to lengthen their strokes so that they kick less
and get more rest at the end of the repeat. The tight interval keeps
them from exaggerating their stroke too much and maintain some moderate
*we do allow the kids to "cheat" by doing more underwater dolphins off the walls (kills two birds with on stone).
Once someone gets Blackjack, they move up in distance x25.
Labels: Distance Per Cycle, Keown