Year 1, Season 2, Week 14, Day 4, Practice 4 (07/18/2013 AM)
1072 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…)
Kick-set:
200 Social Kick on 6:00 – with fins
Silver State Group | Mid-Sprinters | Long-Sprinters |
---|---|---|
Kick-set (Cont…): 500 paddle / buoy 10 x 50 on 1:00 – Snorkel/Fin Kick |
Kick-set (Cont…): 500 paddle / buoy |
|
Main-set: 10 x 50 on 1:00 – @ Race Pace |
Main-set: 8 x [25 + 25 Recovery Swim]extra 1:00 rest10 x 100 on 1:30 – with finsextra 1:00 rest1 x 200 on 6:00 – with fins – @ Race Pace 8 x [25 + 25 Recovery Swim] |
Main-set: 2 rounds of the following: 6 x 50 on :40extra 1:00 rest3 x 500 on 8:00extra 1:00 rest4 x 25 on :25 extra 2:00 rest |
200 Recovery Swim | 400 Recovery Swim | 600 – 1000 Recovery Swim |
WORKOUT TOTAL: 3500 – 4700 – 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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