We swam a unique take on race pace training today. Lots of fast swims mixed with recovery (easy) swimming. We concluded the practice with a kick set.
All practices of this week are available in a bundle for purchase.
Year 2, Season 1, Week 15, Day 7, Practice 1 (12/21/2013 PM)
916 Days until 2016 US Olympic Swimming Trials
Warm-up:
10 Minute Swim or 600 Swim (whichever comes first)
Pre-set:
6 x 200IM on 3:20
odd: 50 Swim / 50 Kick / 50 Swim / 50 Kick – even: 50 Kick / 50 Swim / 50 Kick / 50 Swim
1 & 2: Moderate – 3 & 4: Moderate Hard – 5 & 6: Hard
50 Recovery Swim
Main-set:
3 x 200 on 2:40 – Freestyle, @ Race Pace
8 x 50 on 1:15 – 2 of Each Stroke, IMO
odd: Race Pace – even: 25 Race Pace / 25 Recovery Swim
6 x 100 on 1:20 – Freestyle, @ Race Pace
4 x 100 IM on 2:00
75 Race Pace / 25 Recovery Swim
12 x 50 on :50 – Freestyle
odd: Race Pace even: 25 Race Pace / 25 Recovery Swim
2 x 200 IM on 4:00-Race Pace
100 Recovery Swim
Kick-set:
6 x 50 on :50 – Fly with board
6 x 25 on :40 – Fly, Underwater To Flags / Hard Break-out & Finish
6 x 50 on :50 – Back, streamline on back
6 x 25 on :40 – Back, Underwater To Flags / Hard Break-out & Finish
6 x 50 on :50 – Free with board
6 x 25 on :40 – Free, Underwater To Flags / Hard Break-out & Finish
200 Recovery Swim
WORKOUT TOTAL: 6500
This free workout was provided by Walter Schroeder Aquatic Center / Schroeder YMCA Swim Team Head Age Group Coach Harmilee Cousin III.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.