06/20/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

A little bit of IM work for the main set. Some easier drill/race pace work followed by a 200 IM at maximum effort.

Then some more drill/race pace work followed by a 400 IM at maximum effort.

Year 1, Season 2, Week 10, Day 4, Practice 1 (06/20/2013 AM)
1100 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…)

Pre-set:
4 x 150 on 2:00 – Start from Mid-Pool
125: Hybrid Hip-Driven Freestyle – 25: Shoulder-Driven Freestyle

Main-set:
3 rounds of the following:
4 x 50 on 1:00
25 Drill / 12.5 Race Pace / 12.5 Recover Swim
1 x 200 IM on 3:00
4 x 25 on :30
12.5 Drill / 12.5 Race Pace
extra :10 rest
1 x 400 IM on 7:50

200 Recovery Swim

WORKOUT TOTAL: 6000

The rest of the practices in this week are available in a bundle for purchaseThis 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.


Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments