Duquesne Univ spring campus
Swim Practice

Get in and swim over the break!

Start at the top with an easy 300. Then do the rest, mixing up rest intervals, strokes and present giving.

Another fun workout design, based on the Christmas Tree.

This workout only covers the main set for 1,500 yards. Colorful. What is your favorite tree? Love the way the designer made the swim challenges sync with the designs.

Various 12 Days of Christmas Workouts

By Mark Rauterkus with The Ellis School

1 Power press up2 Streamline starts (with 5 fly kicks underwater, understood)3 laps of freestyle (with 1 breath)4 Backstroke starts5 Fast Flip Turns6 Lengths of backstroke7 Arm Swings8 Med ball squats9 Crab walk steps10 Seconds of rest11 Laps of Breastroke12 Strokes of corkscrew.

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Swim Practice

Practice: November 19


50 sit ups

50 back extensions (cobra sit ups)

50 leg lifts (floor to at least 90-degrees. Some up-and-over to floor over head)

50 dips (use bench or TRX ropes)

10 bridges

25 box jumps (without stopping)

In the pool

Perfect 50 from a jump today

Warm up

Pull or swim: 400 (alternate by 25s, RA, LA, Both Arms, No Arms)

4 x 100s Breastroke PULLING @ :30 seconds rest

4 x 50 breast kick

4 x 25 breast - stroke count

Main set

Swim 4 x 200s descending on 3:00 / 4:00

Results on the whiteboard.

Times on whiteboard
Result on whiteboard if 4 kids doing 4 times

Swim 4 x 100s descending on 1:30 / 3:00

Swim 4 x 50 @ interval as fast as you can make all 4, perhaps :35, :40 or :55

Then we did some video recording with the underwater camera.

10 pool-side sit ups with knees on deck with partner holding legs

10 pool-side cobra back bends with partner holding legs

10 pool side Russian twisting-sit ups with bottom on deck and partner holding feet down

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Duquesne Univ spring campus
Swim Practice

Practice: 11-19-19

Started with and ends with some exercises. Worked descending sets of swimming. 

Times on whiteboardResult on whiteboard if 4 kids doing 4 times

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