Sunday Practice - 12/6/20

Springfield Bullets Families-

Please find below the Sunday practices for each of our groups.  Note-Swimmers will need to move from one set to the next very quickly in order to complete the entire practice

IncrediBullets

300 free with long strokes (300 = 12 lengths)

100 kick on back (100 = 4 lengths)

12x50 free w/ fins 25 kick/swim rest 15 after each (50 = 2 lengths)

8x25 back 25 3 pulls right arm-3 pulls left/25 swim

Bronze

200 free - 25 3 pulls right arm-3pulls left/25 swim w/ long strokes (200 = 12 lengths)

100 kick on back (100 = 4 lengths)

12X 50 free w/ fins 25 kick-25 swim fast  Rest 15 seconds after each one (50 = 2 lengths)

12x25  back on 1:00 (25 = 1 length)

Silver 

400 free 25 fist drill/25 swim

200 kick on back

16x50 back-even on 1:00 w/ fins 25 3 pulls right arm/3 pulls left arm-25 swim

12x25 25 breast on :50 odd 2 kicks-1 pull/ even swim

Gold

400 free drill-swim

8x25 on :25 speedplay

12/14x150 free on 1:55/ 2:10 2:20 w/ paddles - hold best pace

16x50 fly on :50 w zoomers/fins

Gold group swimmers should also run 2 miles at some point during the day

Thanks and Go Bullets!

Coach Jeff

Academy Bullets Springfield - Stronger Together!