100 Ways to Use Paddles

A:

800 warm up (200 swim/200 buoy only/200 IM drill/200 kick)

8x25 @ :30 (gripping tops of paddles so they extend past wrist joint)

2x300 @ 4:30 (descend by 100 within the 300)

8x25 @ :30 (pushing paddle on the top of your head)

3x200 @ 2:55 (descend by 50...last 50 of each is FAST!)

8x25 @ :30 (4 with paddle on right hand only, 4 on left hand only)

4x150 @ 2:05 (75 easy/75 FAST!)

8x25 @ :30 (catch up drill, holding one paddle out front)

6x100 @ 1:20 (all strong, make intervals)
200 choice cool down
*4200 total*

B:

600 warm up (200 swim/200 buoy only/200 kick)

8x25 @ :40 (gripping tops of paddles so they extend past wrist joint)

2x300 @ 6:00 (descend by 100 within the 300)

8x25 @ :40 (pushing paddle on the top of your head)

3x200 @ 4:00 (descend by 50...last 50 of each is FAST!)

8x25 @ :40 (4 with paddle on right hand only, 4 on left hand only)

4x150 @ 3:00 (75 easy/75 FAST!)

8x25 @ :40 (catch up drill, holding one paddle out front)

200 choice cool down
*3400 total*

C:

600 warm up (200 swim/200 buoy only/200 kick)

4x25 w/:10 rest (gripping tops of paddles so they extend past wrist joint)

1x300 w/:30 rest (descend by 100 within the 300)

4x25 w/:10 rest (catch up drill, holding one paddle out front)

2x200 w/:30 rest (descend by 50...last 50 of each is FAST!)

4x25 w/:10 rest  (4 with paddle on right hand only, 4 on left hand only)

3x150 w/:30 rest (75 easy/75 FAST!)

100 choice cool down

*2200 total*