09/21/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Junior I)

Today’s main set had some light race pace work (10 x 100 on 1:45 – @ Race Pace). After warm-up we went over our technical progression for free and back.

The way we construct freestyle and backstroke for all of our athletes is based on those progressions. Each drill after re-start work builds on this foundation (perfect body lines)

Year 2, Season 1, Week 2, Day 5, Practice 1 (09/21/2013 PM)
1007 Days until 2016 US Olympic Swimming Trials

Warm-up:
600 Swim
400 IM ( Kick in Re-start / Drill x 50)
2 x 200 IM on 3:45 (Kick in Re-start / Swim x 25, work IM transitions)

16 x 25 on :30 – Variable Sprint, start in Re-start for 1st three of every four

• 1: fast / easy x 12.5
• 1: easy / fast x 12.5
• 1: ALL FAST!!
• 1: Recovery Swim (bank it up)

Pre-set:
15 x 50 – Freestyle

• 5: Re-start Kick
• 2: 1-12 Drill with Finger-Tip Drag
• 2: 1-6 Drill with Finger-Tip Drag
• 2: 1-3 Drill with Finger-Tip Drag
• 2: 3-12 Drill with Finger-Tip Drag
• 2: Swim

15 x 50 – Backstroke

• 5: Re-start Kick
• 2: 1-12 Drill, clear shoulder b/f arm moves into catch
• 2: 1-6 Drill, clear shoulder b/f arm moves into catch
• 2: 1-3 Drill, clear shoulder b/f arm moves into catch
• 2: 3-12 Drill, clear shoulder b/f arm moves into catch
• 2: Swim

Main-set:
10 x 100 on 1:45 – With Paddles & Fins

• All @ Race Pace
• Go after it
• Try to hold the technique together for as long as possible

200 Cool-down (3-13 Drill, Backstroke for every even 25)

WORKOUT TOTAL: 4500

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.