Below is the Tuesday morning workout of week #13 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 13, Day 2, Practice 1 (12/03/2013 AM)
934 Days until 2016 US Olympic Swimming Trials
Warm-up:
10 Minute Swim or 600 Swim (whichever comes first)
4 x 200 IM on 3:30 / 3:45 (3)
– Re-Start Kick / Swim x 25
Pre-set:
16 x 25 on :30 – Variable Sprint (IMO, Starting in Re-Start for 1st three of every four)
2: Easy/Fast x 12.5 – 1: All Fast!! – 1: RecoverySwim
Kick-set (2 rounds):
2 x 100 on 1:45 – with fins, Freestyle
4 x 50 on :45 – with fins, Butterfly
8 x 25 on :15
- with fins, Backstroke
- on back, no boards
- 12.5 yard UnderWater Breakout
extra :30 rest (HR Check, 21-25 for :10 Count)
Main-set:
10 x 100 on 2:00 – Stroke is Race Pace, Freestyle is Recovery Swim
odd: 25 Free / 25 Fly / 25 Back / 25 Free
even: 25 Free / 25 Back / 25 Breast / 25 Free
extra :30 rest (HR Check, 25-27 for :10 Count)
3 x [4 x (50 + 50 Recovery Swim)]
Round 1: IM Add-up (@ Race Pace)
Round 2: IM Order, Negative Split (Hard / Race Pace x 25)
Round 3: Freestyle, D1 – 4 5200
10 x 50 – Backstroke with Fins (@ Race Pace)
4: take :05 rest after – 2: take :15 rest after – 2: take :25 rest after – 2: take :30 rest after
200 Recovery Swim (50 Butterfly / 150 Breaststroke)
WORKOUT TOTAL: 5900
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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