Juniors workout #1203 and Cub/Blue group workout #1204

1.  300 warmup  Long and smooth (100 freestyle,100 breast,100 back) . 
2.  20 x 50 Free   "RACE PACE"  10 sec rest in between.
3. Ladder set : 50 free,100 back,150br,200 fly,150 free,100 im,100im,100 free
4.Kick set : 50 Breast kick -arms by side, 75 flutter on back with streamline,100 dolphin kick on back,50 flutter on side-alternating by 25.
5. 2x 150 Underwater flipturns required
6. 200 choice active rest warm down    TOTAL :  Almost 3000 yards !!!!!!

                                                                  Cub / Blue workout  #

1.  150 warmup  stroke by 25 , drill x 25
2.  One arm drill  by 25s x 4
3.Main set  10 x 25  freestyle
4. V sit scull   2 x 25
5. vert kick by 2:00
6. 25 missile bobs   
7. Bi Lateral breathing set by 3rd stroke for 50, 5th stroke for 25 and 7th stroke for 25
8.Sharks and Minnows......... Fun and Cool down !!!!!!!!!!!

Coach Pats Swim Workouts: Juniors workout #1201

Coach Pats Swim Workouts: Juniors workout #1201: "Begin with 300 yd warmup:Focus on distance per stroke and stretch.Vary strokes by 25 or 50. 2. 3 x 75 free ( swim 25, Catch u..."

CUBS / Blue group Workout # 1202

150  Warmup     Freestyle odds , drill free on evens (by 25's).       100 One Arm (dead arm drill) breathing on opposite side only,switch each 25.                 Kick 200: work on underwater pushoffs and streamlines.Flip turns are recommended.  Buddy pull by 2 x 25  .               Line drill or "chase the tail" x One round. 10 x 25 freestyle.               Vertical kicking by 1:30    , Wall kicking x 1:30,  Missile bobs x 20   ,      Short axis stroke work Breast plus drill, Butterfly plus drill.   Free time and cool down  !!!!

Juniors workout #1201

1. Begin with 300 yd warmup:Focus on distance per stroke and stretch.Vary strokes by 25 or 50.              2.  3 x 75 free  ( swim 25, Catch up 25,Swim 25) .                                                                                  3.   4 x 100 RIMO (rev. IM order) middle 50 drill  10 sec rest between rounds.                                     4.  3 x 50 One arm free  ,switch by 25   Dead arm drill -breathing ONLY to opposite side !                    5.   10 x 100  Free,Stroke (by IM order)  last 2 choice .                                                                           6.   2 x 100  Backstroke Sargeant Catch up drill .                                                                                     7.   2 x 150 UNDERWATER FLIPTURNS -No breathing in or out of the walls and this should verify it ! Dive at or before flags and do an underwater flip turn then take first breath after flags.                                8.    Optional set if time : 16 x 25 IM order                                                                                              9. Choice Kick  200 yards- no boards super streamlines !!