Morning practices at the WSAC are combined Masters/Advanced Age Group/Senior. This morning we broke up into two groups. “Long-Sprinters” and “Short-Sprinters”.
The main goal was two-fold. #1 work on being aggressive on the front end of our races and #2 work on attacking the middle of our races.
Year 1, Season 2, Week 6, Day 4, Practice 1 (05/23/2013 AM)
1128 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-WSACWay x 25
- 1: fast / easy x 12.5
- 1: easy / fast x 12.5
- 1: All FAST!!
- 1: Recovery Swim (bank it up…)
Main-set (Short-Sprinters):
6 rounds of the following:
6 x 50 on :40/:45/:50/1:00
– Goal is to get :05 – :10 rest after each repeat
4 x 75 on 1:00/1:05/1:10/1:15
– Be aggressive on the first 25
– Build the second 25
– All-out, everything you have left on the last 25
3 x 100 on 1:10/1:15/1:20/1:30 – Negative Split
extra 1:00 – 2:00 rest
Main-set (Long-Sprinters):
3 rounds of the following:
4 x 100 on 1:10/1:15/1:20/1:30
– Goal is to get :05 – :10 rest after each repeat
2 x 200 on 2:30/2:45/3:00/3:15 – Negative Split
1 x 400 on 8:00
– Be aggressive on the first 50
– Build the second 50
– ALL OUT!! For the middle 200
– Hold on to the last 100 with whatever you have left in the tank
200 (SS) or 400 (LS) Recovery Swim
WORKOUT TOTAL: 5600
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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