09/28/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Junior I)

Practice started out with our progressions for Free, Back and Breast. We ended with a 200 IM Race Pace set.

Year 2, Season 1, Week 3, Day 7, Practice 1 (09/28/2013 PM)
1000 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 4:00 / 4:15 – Kick in Re-start / Swim x 25 (work IM transitions)

16 x 25 on :30 / :45 – 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:
6 x 50 on 1:30 – Freestyle

• 1: kick in re-start
• 1: 1-12 Drill with Finger-Tip Drag
• 1: 1-6 Drill with Finger-Tip Drag
• 1: 1-3 Drill with Finger-Tip Drag
• 1: 3-12 Drill with Finger-Tip Drag
• 1: Swim, easy-moderate speed

6 x 50 on 1:30 – Backstroke

• 1: kick in re-start
• 1: 1-12 Drill
• 1: 1-6 Drill
• 1: 1-3 Drill
• 1: 3-12 Drill
• 1: Swim, easy-moderate speed

6 x 50 on 1:30 – Breaststroke

• 1: kick in re-start
• 1: 1-12 Drill
• 1: 1-6 Drill
• 1: 1-3 Drill
• 1: 3-12 Drill
• 1: Swim, easy-moderate speed

Main-set:
10 x 200IM on 4:00 – @ Race Pace

• 5: with fins/zoomers (BR = Breast pull / Fly Kick)
• 4: swim, no gear
• 1: From Dive

200 cool-down

WORKOUT TOTAL: 4900

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.