07/30/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

Year 1, Season 2, Week 12, Day 5, Practice 2 (07/30/2013 AM)
1060 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)

8 x 50 on 1:00 – WSAC Way, Start in Re-start (2 of each stroke)

• 1: fast/easy/easy/fast x 12.5
• 1: ALL fast / Recovery Swim x 25

Pace Work:
2 x 50 on 1:00ish
1: Build to Race Pace — 1: @ Race Pace

1 x 100 Recovery Swim

-OR-

2 x 100 on 2:00ish
1: Build to Race Pace — 1: @ Race Pace

Race Work:
8 x 25 – @ Race Pace
Dive Sprint + Fast Breakout + 3 Strokes Fast

Main-set:
5 x [50 + 50 Recovery Swim]
Round 1: D1 – 5, choice
Round 2: Add-up to great 200 time + 50 Race Pace, Choice

200 Recovery Swim

WORKOUT TOTAL: 2700

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.