These advanced swimmers will rise to the challenge of
sophisticated aquatic skills including stride entries, compact
jumps and lifesaving kicks like eggbeater and scissor kick. They'll
develop strength and power in head-up breaststroke sprints over 25
m. They'll easily swim lengths of front crawl, back crawl, and
breaststroke, and they'll complain about the 300 m workout.
- Stride entry into deep water
- Compact jump into deep water
- Tread water legs only (30-60 sec.) using a lifesaving kick
- Swim underwater (5-10 m) to recover object
- Eggbeater kick on back (10-15 m)
- Scissor kick (10-15 m)
- Breaststroke (25-50 m)
- Front crawl (50-100 m)
- Back crawl (50-100 m)
- Interval training: 4 x 25 m breaststroke with 30 sec.
rests
- Sprint breaststroke - 25 m
- Workout (300 m):
- 50 m warm-up (choice of strokes);
- 4 x 25 m front crawl with 15 sec. rests;
- 4 x 25 m back crawl with 15 sec. rests;
- 50 m cool-down (choice of strokes)