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

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…