09/29/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Junior I)

Drill progressions for freestyle and backstroke followed by some race pace work.

Year 2, Season 1, Week 4, Day 1, Practice 1 (09/29/2013 AM)
999 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)

Main-set:
24 x 25 on :45 – 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

5 x 50 on :40 – Freestyle @ Race Pace
100 Recovery Swim (3-12 Drill with Finger-tip Drag)
5 x 50 on :35 – Freestyle @ Race Pace
100 Recovery Swim (3-12 Drill with Finger-tip Drag)

24 x 25 on :45 – 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

5 x 50 on :40 – Backstroke @ Race Pace
100 Recovery Swim (3-12 Drill)
5 x 50 on :35 – Backstroke @ Race Pace
100 Recovery Swim (3-12 Drill)

400 cool-down (every even 25 = 1-3 Drill Breaststroke)

WORKOUT TOTAL: 4800

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.