02/07/2013 AM – Walter Schroeder Aquatic Center (Schroeder North)

Morning practices at the Walter Schroeder Aquatic Center are combined masters, senior and advanced age group athletes. This morning was LCM.

Most of this morning’s practice is based on a five “gear” (percentage of effort) type system. 1st gear is approximately 20% of effort. 2nd gear is approx. 40%. 3rd and 4th gears are 60 and 80% respectively; and 5th gear is 100% effort (or as close to 100 as you can get).

After the warm-up, we get into a longer than average pre-set consisting of four rounds. The main set consists of 10 x 100s’ and 5 x 200s’; with some fast 50s’ at the end. The main set works the aerobic/anaerobic energy systems and mixes in some 0 to 60 MPH speed work.

Instead of swimming the 100s’ straight, they are swum:

• 25 to the middle of the pool, into a flip turn (0 to 60 MPH turn)
• 25 back to the wall, into a turn
• 50 to the opposite end of the pool, to a finish

Instead of swimming a 200s’ straight, they are swum:

• 100 straight, into a flip turn
• 50 straight, into a flip turn
• 25 to the middle of the pool, into a flip turn (0 to 60 MPH turn)
• 25 back to the wall, to a finish

Year 1, Week 22, Day 5, Practice 1 (02/07/2013 AM)
1234 Days until 2016 US Olympic Swimming Trials

Warm-up:
400 swim
2 x 200 IM on 3:45 (1 Drill / 1 Swim)
4 x 100 IM on 2:00 – EVERYONE needs to do cross-over (BK/BR)

12 x 25 on :40 – WSAC Way x 25
1: fast / easy x 12.5
1: easy / fast x 12.5
1: All FAST!!
1: All easy

Pre-set (x 4):
25 Scull on :40 / :50 / 1:00
25 build to 4th Gear on :30 / :40 / :50
25 4th Gear on :50 / 1:00 / 1:10
1 x 75 on 1:10 / 1:20 / 1:30 (3rd – 4th Gear)
25 easy swim on :40 / :50 / 1:00
25 @ 5th Gear on 1:00 / 1:10 / 1:20

Main-set:
10 x 100 on 1:25 / 1:30 / 1:40 / 1:50 / 2:00
– (25 + 25 + 50)
#’s 1 – 3 are @ 2nd Gear
#’s 4 – 6 are @ 3rd Gear
#s’ 7 – 8 are @ 4th Gear
#’s 9 – 10 are @ 5th Gear

5 x 200 on 2:45 / 2:50 / 3:00 / 3:10 / 3:20
– (100 + 50 + 25 + 25)
# 1 @ 1st Gear
# 2 @ 2nd Gear
# 3 @ 3rd Gear
# 4 @ 4th Gear
# 5 @ 5th Gear

10 x 50
odd: Slow build to sprint on 1:00 / 1:10
even: Sprint on 1:10 / 1:20

200 cool-down

WORKOUT TOTAL: 5000

This free workout was provided by Walter Schroeder Aquatic Center / Schroeder YMCA Swim Team Head Age Group Coach Harmilee Cousin III.