Beginner Group

– 50 yd swim

– Kicking at the Wall:

• 4 x 30 seconds w/ 30 sec rest
• 4 x 60 seconds w/ 30 sec rest

– 50 yd swim

– Kickboard:

• 4 x 50 yds with 1 min rest

– 4 x 50 yd freestyle swim @ 3:00 interval

– 2 x 100 yd freestyle swim @ 5:00 interval

Additional Work:

• Rolling on backs and kicking or elementary backstroke for active rest