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-…

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

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,…