This practice is day two of two on butterfly technique and related drills with group 3 at Schroeder North. Practice ends with a little active rest work.
Year 1, Season 2, Week 2, Day 2, Practice 1 (04/23/2013 PM)
1158 Days until 2016 US Olympic Swimming Trials
Warm-up:
400 swim
2 x 200 IM on 3:30 (1 Drill / 1 Swim)
4 x 100 IM on 1:45 – Work Cross-Over Turn (BK/BR)
16 x 25 on :30 – WSAC Way x 25
1: fast / easy x 12.5
1: easy / fast x 12.5
1: All FAST!!
1: All easy (bank it up…)
Pre-set (x 4):
4 x 25 on :30 – Set-up & Drive Drill (freestyle)
4 x 25 on :30 – Superman Drill (freestyle)
4 x 25 on :30 – Double/Quadruple Pull-out (breaststroke)
4 x 25 on :30 – Goggle Drill (breaststroke)
4 x 25 on :30 – 2 Up, 2 Down / 4 Up, 4 Down (breaststroke)
4 x 25 on :30 – BR Pull / FL Kick (breaststroke)
4 x 25 on :30 – Butterfly Kick/Drill Progression
1: 1-12 Drill 1: 1-6 Drill
1: 1-3 Drill 1: 3-3 Drill
4 x 25 on :30 – Scull-Set-Drive Drill (butterfly)
More Butterfly Drills:
4 x 25 on :30 – 12.5 Side Kick
4 x 25 on :30 – Ripple Drill
4 x 25 on :30 – 2RT, 2 LT
Main-set:
3 x [50 + 50 easy swim]
- All fast butterfly
- easy swim is butterfly drill
200 cool-down
WORKOUT TOTAL: 3200
This free workout was provided by Walter Schroeder Aquatic Center / Schroeder YMCA Swim Team Head Age Group Coach Harmilee Cousin III.
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Workout logs providing details for all sessions of each week are available through the index below.
| WSAC LC Season 2013 - Weekly Overview | |||||||
|---|---|---|---|---|---|---|---|
| Week 01 | Week 02 | Week 03 | Week 04 | Week 05 | Week 06 | Week 07 | Week 08 |
| Week 09 | Week 10 | Week 11 | Week 12 | Week 13 | Week 14 | Week 15 | Week 16 |
