Two groups today. Long-sprinters and everyone else. A little bit of under water work for the main set with some 200 add-up work.
Long-sprinters are doing broken 200’s on 7:00, followed by some 15 meter breakout work.
Year 1, Season 2, Week 7, Day 1, Practice 2 (05/27/2013 PM)
1124 Days until 2016 US Olympic Swimming Trials
Warm-up:
400 swim
2 x 200 IM on 3:30 (kick / drill x 25)
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…) 1600
Main-set:
4 rounds of the following:
4 x 100 as 25 UW, 25 Build, 50 Sprint from Dive
4 x 50 on 1:00 – Add-up To Best 200 Time
Timed 200 Sprint
200 Recovery Swim
Main-set (Long-Sprinters):
6 x Broken 200 on 7:00
50 Dive on 2:00
100 Push on 4:00
50 Push on 2:00
extra 1:00 rest
Odd Rounds are Free – Even Rounds are IM/Back
24 x 25 on :40
Odd: Dive Sprint, 15 meter breakouts – Even: Variable Sprint (3-3, 5-5)
400 Recovery Swim
WORKOUT TOTAL: 4400 (3800)
The rest of the practices in this week are available in a bundle for purchase.
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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