DEV groups meet warm up Fall 2023

	A	B	C	D	E	F
1				MEET warm ups are done together as groups. Swimmers may be in different lanes and will need to know
2				their warm up. Please print and place in zip loc bag for your swimmer
3				INTEGRITY A interval + VARSITY A interval MEET WARM UP
4				4+++ OR More UWK off walls
5	6	x	100	Free - full extension 14 strokes max/25 4++ UWK 1:30	9	600
6	4	x	50	IMO or races of the day :50 Drill down Swim back at stroke count	4	200
7	4	x	50	IMO or races of the day :50 DPS ;down FAST rate back	4	200
8	1	x	50	WHITE energy drill -- then 25 free minimum stroke count 1 breath	2	50
9	12	x	25	FREE RACE to 15M - (2 side by side lanes) :35 or 4th Marlin to wall	7	300
10	4	x	50	choice -- races of the day build to fast rate: FINISH :50	4	200
11	4	x	50	choice -- races of the day -- FAST increase stroke rate at Finish :50	4	200
12	8	x	25	sprint 4 choice - 4 free (1 breath max) :35	5	200
13	2	x	25	dives	2	50
14				Finish up with TX turns, finshes, breakouts	41	2000
15				SCY Meet Warm up Integrity B interval + Varsity B interval
16				4+++ OR More UWK off walls
17	3	x	100	Free - full extension - overkick 2 breathing pattern 1:40 or 4th Marlin to wall	5	300
18	10	x	25	FREE RACE to 15M - (2 side by side lanes) :35 or 4th Marlin to wall	6	250
19	4	x	50	IMO or races of the day 1:00 Drill down Swim back at stroke count	4	200
20	4	x	50	IMO or races of the day 1:00 DPS FAST down, FASTER rate back	4	200
21	1	x	50	WHITE energy drill -- then 25 free minimum stroke count 1 breath	2	50
22	4	x	50	choice -- races of the day -- FAST increase stroke rate at Finish 1:00	4	200
23	6	x	25	sprint 4 choice - 2 free (1 breath max) :40	5	150
24	2	x	25	dives	2	50
25				Finish up with TX turns, finshes, breakouts	32	1400
26				Targeted pre race warm up - finish 4-5 minutes before heat! ALL GROUPS
27				this is a 5-7 minute warm up to be timed right before a swimmer races. If performed
28				early this will not be effective INT White Energy drill to increast stroke rate
29				50-100 or more to loosen up
30				drill your stroke to find catch, kick, timing etc. about 2x25
31				25 free no breather -- 12.5Y white energy drill
32				6 strokes FAST then easy free
33				2 turns - fast into wall - great underwaters and breakout 3 strokes
34				4 strokes SUPER FAST 4 strokes - DPS
35				25 strong
36
37				IMA + JV SCY + meet warm up
38				4+++ OR More UWK off walls
39	2	x	100	Freestyle - Catchup w pretend board EVF overkick 1:45	4	200
40	10	x	25	FREE RACE to 15M - (2 side by side lanes) :35 or 4th Marlin to wall	6	250
41	4	x	50	IMO or races of the day 1:00 Drill down Swim back at stroke count	4	200
42	4	x	25	choice -- races of the day -- FAST increase stroke rate at Finish :35	2	100
43	1	x	50	WHITE energy drill -- then 25 free minimum stroke count 1 breath	2	50
44	6	x	25	sprint 4 choice - 2 free (1 breath max) :40	5	150
45	2	x	25	dives	2	50
46				Finish up with TX turns, finshes, breakouts	25	1000
47
48				EXP1 + MM SCY meet warm up
49	2	x	50	Freestyle - Catchup w pretend board EVF overkick 2:00	4	100
50	2	x	50	backstroke - strong kick == COUNT strokes flags to wall 2:00	4	100
51	2	x	50	Freestyle - Catchup w pretend board EVF overkick 2:00	4	100
52	1	x	50	dive	4	50
53					16	350
54
55				EXP2 SCY meet warm up
56	2	x	50	Freestyle - Catchup w pretend board EVF overkick 2:00	4	100
57	2	x	50	backstroke - strong kick == COUNT strokes flags to wall 2:00	4	100
58	2	x	50	choice - based on races of the day - body line, EVF	4	100
59	1	x	50	dive	4	50
60					16	350
61
62				DIS SCY meet warm up
63	4	x	50	Freestyle - Catchup w pretend board EVF overkick 1:45	8	200
64	8	x	25	FREE RACE to 15M - (2 side by side lanes) :40 or 4th Marlin to wall	6	200
65	4	x	50	backstroke - strong kick == COUNT strokes flags to wall 1:45	8	200
66	2	x	50	choice - based on races of the day - body line, EVF	4	100
67	2	x	50	dive	8	100
68					34	800
69
70				DEV groups meet warm up Fall 2023
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100