Dec 27, 2014 – Greenwood Memorial Swim Club

My senior swimmers were fully tapered prior to Christmas. Now we are working on getting our training back up.

This is an aerobic conditioning practice with some P200 work that presented a challenge to my swimmers as we progressed. Only had two hours to squeeze in practice today but I wanted quality work done.

“There are only two options regarding commitment; you’re either in or you’re out. There’s no such thing as life in-between.”

W/U:
200 FR @ :10
200 Choice Pull @ :10
200 Choice Kick @ :10
200 Choice Drill @ :10
200 Stroke

Set:
10 x 75 FR @ 1:10 – Aerobic – Strong
10 x 75 @ 1:15 – Stroke / FR / Stroke
Stroke = Fast / FR = EZ

Set:
4 x 75 @ 1:15 w/fins – Fast Flutter w/board
4 x 75 @ 1:20 w/fins – Flick/Dolphin/Flick x25
Flick is done on your back while slightly sitting in the water.You do a deep dolphin kick then “flick” the water up high. Hands are at your side.
200 EZ

Set (4x – IMO xRound):
2 x 50 @ 1:00 – P200
100 EZ @ 2:00
100 @ 2:00 – 2nd 100 of 200 Race
100 EZ @ 2:00

Set:
4 x 200 @ 3:30
2 = Pull w/buoy and paddles – 2 = Choice D/S x50

Workout Total: 5700

This free workout was provided by Greenwood Memorial Swim Club Head Coach Janet Harty.


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