We were in the middle of a 1.5 to 2 day “rest” for the 2013 Summer Western Great Lakes Open.
The practice was meet warm-up plus 2000 meters. Main-set was some active rest IM and stroke work.
Year 1, Season 2, Week 11, Day 4, Practice 1 (06/27/2013 AM)
1093 Days until 2016 US Olympic Swimming Trials
Warm-up:
400 swim
2 x 200IM 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…)
Pace-work:
2 x 50
1: Slow Build to Race Pace – 1: @ Race Pace
1 x 100 Recovery Swim
-OR-
2 x 100
1: Slow Build to Race Pace – 1: @ Race Pace 1800
Start & Block-work:
4 x 50
12.5: @ Race Pace – 25: RecoverySwim – 12.5: @ Race Pace
Main-set:
3 x [4 x (50 + 50 Recovery Swim)]
Round 1: IM add-up
Round 2: IM add-up, negative split
Round 3: Freestyle add-up
3 x [100 + 100 Recovery Swim]
D1 – 3, choice
200 Recovery Swim
WORKOUT TOTAL: 4000
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.
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.
