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

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…

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,…

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

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