Category: Uncategorized
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Patrick Nalley – Penn State University
Here’s one we use with the DragSox on their hands. Sometimes we put a VERY small set of paddles on underneath just for a little more stability. All with DragSox on hands and attached to a stretchcord with partner holding the cord. Part 1- :10 vertical scull FASTPart 2- :10 head up breaststroke pullPart 3-…
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Dave Gesacion – Tampa Bay Aquatics
Sample sets: 75 Kick with DragSox @ 1:45 50 kick with DragSox @ 1:05 25 Kick with DragSox @ :45 Drop DragSox and repeat 75-50-25 @ 1:20/:55/:35 Kick and then75-50-25 Swim (really working Legs!) Tampa Bay Aquatics Head Coach: Dave Gesacion
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Dave Gesacion – Tampa Bay Aquatics
Sample sets: 12×25 @ :45 Fly 4 with DragSox at Ankles4 with DragSox at Knee4 without DragSox Really focus on 2nd kick and Kicking both directions We will also do same set for Breastroke as well. Tampa Bay Aquatics Head Coach: Dave Gesacion
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John Arross – Casper Swim Club
Sample sets: All with DragSox tonight, but sometimes we do one round with and one without: 2x 3×50 breast@ 4:003×75 breast @4:003×50 breast @2:003×25 breast @0:45easy 100 back Vertical kicking (easy-fast) (10 seconds-10 seconds)(20 seconds-20 seconds)(30 seconds-30 seconds)we do this in a variety of times (low of 6 minutes, high of 60) and mix up…
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Ed Denny – California University of Pennsylvania
Sample set: 4 rounds w/2:00 or so between rounds 3 x 50 @ 1:10 with DragSox and finis agility paddles #1 DRILL, #2 25DRILL/25SWIM, #3 25SWIM/25DRILL 2 x 25 @ 30 DRILL w/DragSox and paddles 2 x 25 @ 40 DRILL w/DragSox3 x 100 Swim (no DragSox or paddles) Back @ 1:20, BR @ 1:35,…
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Jimmy Parmenter – Plantation Swim Team
Sample set: 6 rounds: 4 x 25 @ 45 Kick Fast DragSox 2 x 50 @ 50 Swim DragSox Over Kick Plantation Swim Team Head Coach: Jimmy Parmenter
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Jimmy Parmenter – Plantation Swim Team
Long Course 6 rounds: 2 x 50 @140 Kick DragSox 1 x 200 @ 320 Swim DragSox Over Kick 12 x 20 @ 40 Sprint Swim DragSox NO Breath Over Kick Plantation Swim Team Head Coach: Jimmy Parmenter
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Ann Fairey – YMCA Hub Fins Swimming
DragSox Turns 5×10 yards out from wall back to 10 yards + breakout with DragSox freestyle turns 5×10 yards out from wall back to 10 yards+ breakout without DragSox freestyle turns Repeat with backstroke turns The DragSox ensure that the core muscles are engaged in the turn. Instructions are to use dolphin kicks and then…
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Marty Keating – PACK Swim Team of Pittsford
Sample sets: Kick W/DragSox+fins 200 kick/3:20 – variable kick-30 fast 15 ez 4×50 kick/:55 – variable kick-20 fast 20 ez Kick W/DragSox+fins 2 x (10×50/:55) 20×25/:39 PACK Swim Team of Pittsford Head Coach: Marty Keating
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Ed Denny – California University of Pennsylvania
Sample sets: WU 3 x 200 Sw @ 3:00/2:50/2:45 4 x 25 w/DragSox: 1,4 Sw @ 30 2,3 K @ 40 100 IM @ 1:35 4 x 25 w/DragSox: 1,4 K @ 40 2,3 Sw @ 30 10 x (100 + 2 x 50): Odd Rounds: 100 Sw @ 1:25/1:35 no more than 10 breaths…