This week we provided everybody with an extra morning off and ran the same practice on Thursday and Friday for half of the team on both days. The session followed a “kick-pull-swim” pattern for some active recovery.
Workout AM (SCM)
Calibration:
100 kick as 50 flutter on side (25 each), 50 FKOB (25 arms on side, 25 arms OH)
200 as 50 back drill, 50 breast w/fly kick, 50 free drill, 50 fly 1-1-1 (no breath on full strokes)
[ back & free: one arm drill (25 each); resting arm on side; focus on line, connection & rotation ]
300 as 50 scull, 50 double arm back w/fly kick, 50 scull, 150 free breathe 5
[ scull: 1x on back, 1x on front – both 25 feet, 25 head first ]
Part 1 (2 rounds):
300 choice kick @6’15
200 free w/pullbuoy @3’30
3×100 IM (regular, reverse, relay order) @1’45 (+1’)
Part 2 (2 rounds):
200 choice kick @4’15
150 free w/pullbuoy @2’30
6×50 as 1x back, 1x free breathe 5 @55” (+1’)
Part 3 (2 rounds):
100 choice kick @2’15
100 free w/pullbuoy @1’45
100 as 25 scull, 25 double arm back
Reset:
3×50 free decrease # of strokes XOR breaths 1.-3. R15″
4×25 free relaxation drills R10″ (3-5 bobs)
2×50 as 25 no breath (UW kick, pullouts, or swim), 25 scull R30″
2×25 free as 1x feet first, 1x slow motion R10″
WORKOUT TOTAL: 4500
