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 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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