Practice ended with some dive race pace work. Every 4 weeks, I like to time the athletes in a 400 IM, 200 IM and a 200 of their #1 stroke, not freestyle.
All practices of this week are available in a bundle for purchase.
Year 2, Season 1, Week 16, Day 6, Practice 1 (12/27/2013 PM)
910 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
Re-Start Kick / Swim x 25
Kick-set:
10 x 100 on 1:45 (2:00 LCM) – ANIMAL KICK
- Best Average
- No Sammy/Sally Save-ups
- #1 Stroke, not Freestyle
- If you make all of them, I want to know your average (approx.)
- If you miss even one of them, I want to know your total time.
- Not knowing your average/total time = WE START OVER!!!
Pull-set (3 rounds):
8 x 25 on :30 – Buoy & Band
> extra :30 rest
1 x 200 on 3:30 – Full Gear (Paddles / Buoy / Band / Snorkel)
> extra :30 rest
4 x 50 on 1:00 – Paddles & Snorkel
> extra 1:00 rest
Main-set:
1 x 400 IM on 8:00 – @ Race Pace, from Dive
1 x 200 IM on 4:00 – @ Race Pace, from Dive
extra :30 rest
1 x 200 on 4:00 – #1 Stroke, not Freestyle
200 Recovery Swim
WORKOUT TOTAL: 5600
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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