06/12/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

The main-set today was 6 x 100 or 6 x 200 on 8:00. The goal was to hold 92 to 94% of your goal time consistently. This set is done at Schroeder North every 4 weeks.

The last time we swam this set, the goal was to have the athletes hold 92 to 94% (or better) of their best time.

Year 1, Season 2, Week 9, Day 3, Practice 1 (06/12/2013 PM)
1108 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…)

Main-set:
6×100 -OR- 6×200 on 8:00

  • 92 to 94% of Goal Time
  • Go after it
  • Beat last cycles average

8 x 25 on 2:00

  • 25 Under Water Kick in streamline position
  • Rest = Wall Sits on 1:00

200 cool-down

WORKOUT TOTAL: 3200

The rest of the practices in this week are available in a bundle for purchase. Premium members will also be able to download a ZIP file containing 3 PDF Percentage Speed Training Paces tables for 50-100-200 swims by Coach Harmilee (the ZIP file is also available for single purchase).

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


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


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geto
10 years ago

what is effect 92-94%?

geto
10 years ago

what is effect Rest = Wall Sits ?