Monday practice including kicking and drilling focused sets before moving into the main set of the day with more general aerobic work.
Workout
500 Choice
300 @ 5:00 50 Drill, 50 BK, 50 DKBK
8×25 NB @ :40
Kick Set:
2x (rds: 1-STK 1 2-STK 2)
2×100 Base –> B+ @ 1:45
400 B+ @ 6:50
2×100 Timed @ 1:40
Drill/Tech:
50 FRDR @ 1:00
6×25 Drill @ :45
50 swim @ 1:00
Main:
400 Base 75 FR, 25 SA @ 6:10
5×200 Base+ BK @ 2:50/3:00 / FR @ 2:30/2:40 / 50 SA, 50 Long Axis @ 2:45/2:55
10×50 Base 2FR @ :40/:45 1CH @ :45/:50
5×100 B+ Progressive FR –> RIM @ 1:15/1:20
200 Cruise
WORKOUT TOTAL: 5450
This workout was provided by Green Bay Swimming and Diving Head Coach Alex Lewis.
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