05/09/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

This practice involved some active rest work. Specifically [50 + 50 Recovery Swim]s’ and [200 + 50 Recovery Swim]s’.

Normally, the athletes swim the animal kick set on Friday, but our team banquet (for this past short course season) was on Friday. Therefore animal kick was moved to tonight. I’m sure the athletes did not see that coming.

Year 1, Season 2, Week 4, Day 4, Practice 1 (05/09/2013 PM)
1142 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: Recovery Swim (bank it up…)

Pre-set:
10 x 50 on :50
25: ↓ H2O – 12.5: Recovery Swim – 12.5: Swim, no free

Kick-set:
10 x 100 on 1:45 – ANIMAL KICK (everyone does freestyle today)

• Best Average
• At the end of the set, I want to know you approx. average
• If you miss even one of the 100s’, I want to know your total time
• If you don’t know your total time or average at the end of the set, we WILL START OVER!!!

Main-set:
3 x [4 x (50 + 50 Recovery Swim)]
Round 1: Freestyle add-up (to great 200 time)
Round 2: IM add-up (to great 200 IM time)
Round 3: Stroke add-up (to great 200 time)

4 x [200 + 50 Recover Swim]
– Negative Split

300 Recovery Swim

WORKOUT TOTAL: 5600

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

Workout logs providing details for all sessions of each week are available through the index below.