07/23/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

Year 1, Season 2, Week 15, Day 2, Practice 2 (07/23/2013 AM)
1067 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:
10 x 50 on :50 – Mid Pool Turns
odd: Free or Back — even: Breast, Fly or IM Transitions

10 x 50 on :50 – PowerTurns with fins & pads

Pull-set:
500 Snorkel Swim

  • Focus on body line/position as you transition to each stroke
  • 4th – 25 of every 100 is @ Race Pace

10 x 100 – with fins & pads
1: on 2:00 – 1: on 1:50 – 1: on 1:40 – 2: on 1:30 – 2: on 1:20 – 1: on 1:10 – 1: on 1:05 – 1: on 1:00

Main-set:
10 x [100 + 100 Recovery Swim]
D1 – 4, 5 – 8, ALL OUT for 9 & 10

200 Recovery Swim

WORKOUT TOTAL: 6300

Additional Comments:
The PDF file also contains the workout for the 12 & Under State Athletes for that morning.

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.


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