Today’s sprint-series was 24 x 25 on 1:00. The athletes were changed to work on 15 yard breakouts and breath control for all 24 swims.
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…)
Sprint-series:
24 x 25 on 1:00
- Finish to the Feet
- Race Pace
Pull-set:
200 pads & snorkel
4 x 50 on :40 / :45 / :50 – pads & fins
Main-set Backstroke, Breaststroke & Butterfly (4 rounds):
1×200 on 4:00 – Race Pace, from Dive
4×50 on 1:00 – Drill
1×100 on 2:00 – Race Pace, from Dive
4×25 on :30 – Drill
1×50 on 1:00 – Race Pace, from Dive
400 Recovery Swim
WORKOUT TOTAL: 6000
These workouts were 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 |
What does this “WSAC Way” mean.
WSAC stands for Walter Schroeder Aquatic Center – name of the team – it looks like it’s a type of “variable speed set” when referring to the bullet points below.