B. Don't waste time in practice, use less than one minute between sets. 9- 10 workouts per week. 11- 12 if they can handle the mental part of more time at the pool. Very little if any swimming at HR 170-90 with short rest. Pulling A. Use a bouy and small band.
Paddles are optional.
B. All pulling is with a bilateral breathing pattern. All pulling is with moderate effort and 10- 15 second rest per 50. V. Kicking A. Kick early in the season to build leg strength and raise heartrate. B. Kick between 500-1000 per day once the swimmer is in good shape. B. Med Balls, vasa trainer, surgical tubing for shoulders, and plyometrics legs.