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…

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

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…

Sample sets: 12 x 100 4 @ 1:35 1 w/DragSox @ 23 @ 1:25 1 w/DragSox @ 22 @ 1:15 1 w/DragSox @ 2 12 x 50 sets of 4 1–3 @ 45 5 breaths total per 50, #4 1 x 50 Kick @ 1:005–7 @ 55 w/DragSox and paddles (BR @ 1:05), #8 1…

Sample sets: 5 x ( 200 free @ 3:30 4x 25 with DragSox 60) odd rounds kick @ 1:00, even rounds swim @ :45 7x 100 drill/swim with fist gloves 3 x ( 100 as 50 drill 50 swim @ 1:50 100 swim with DragSox and paddles @ 2:20 100 max effort swim @ 1:30)…