Wednesday drill focused practice including some general aerobic work.
Workout
500 Choice w/ Every 4th lap BK
3×200 Dr-Sw/ IM Dr-sw/ DKBK @ 3:30
Drill/Tech (RIM order for each group):
4 rounds of the following:
75 @ 1:20 – 25 FR-Dr, 25 DR, 25 Swim
2×50 @ 1:00 one arm drills (* BR – Half Pull BR)
3×25@:50 Swimming Easy focus on each stroke connecting with each kick
Pre-Set:
6×75 7 Breaths MAX @ 1:10
300 Swim w/ 4-6-8 UW off each wall x 75
6×75 6 breaths max @ 1:10
12×25 UWDK @ 1:00 4UWF/4UWBK/4UWCH
Main:
2×300 Base Free @ 4:15/ CH @ 4:30
6×100 B+ 2 Free @ 1:15/1:20 / 1 BK @ 1:25/1:30
8×50 B+ Surge w/ Overkick @ :40
4×100 Free @ 1:10/1:15
4×50 IM Choice @ :45
2×100 Free @ 1:05/1:10
200 WD
WORKOUT TOTAL: 6200
This workout was provided by Green Bay Swimming and Diving Head Coach Alex Lewis.
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