Below is the Friday morning workout of week #5 of the 2013-2014 short course season at WSAC. All practices of this week are available in a bundle for purchase.
Year 2, Season 1, Week 4, Day 5, Practice 1 (10/11/2013 AM)
987 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)
Kick-set:
10 x 100 on 2:00 – ANIMAL KICK (everyone does freestyle)
- Best Average
- At the end of the set, I want to know you approx. Average
- If you miss even one of the 100s’, I want to know your total time
- Not knowing your total time/average at the end of the set = START OVER!!
WORKOUT TOTAL: 3000
This free workout was provided by Walter Schroeder Aquatic Center / Schroeder YMCA Swim Team Head Age Group Coach Harmilee Cousin III.
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