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 the strokes

Casper Swim Club

Head Coach: John Arross