Mar 31, 2022 – Green Bay Swimming and Diving – Spring 2022

Thursday practice mixing kicking and pulling during the pre-set before moving into some general aerobic work focusing on stroke and individual medley.

Workout

600 Choice

10×100 Drill/ BK/ DRIM/ FreeOK/ IM @ :15 rest

Drill/Tech/Pull/Kick:
4x (RDs: Kick/Pull/Kick/Pull)
75 @ 1:05/1:10
2×100 @ 1:30/1:40
3×50 @ :50
25 easy
** 200 EASY w/ Drill after whole set **

Main Set:
300 FR/BK/FR @ 4:20 BASE
200 IM @ 2:40 B+
2×100 Free @ 1:15 Timed
200 Fr/BK @ 2:45 B+
300 Free @ 4:00 Timed

** Time Leftover **
200 B+ Fr-BK
2×100 Timed Free

300 Easy

WORKOUT TOTAL: 5500

This workout was provided by Green Bay Swimming and Diving Head Coach Alex Lewis.


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Green Bay Swimming and Diving - Spring 2022
Week #1 X Day 1 Day 2 X Day 3 Day 4 X
Week #2 X Day 5 Day 6 Day 7 X X X
Week #3 Day 8 Day 9 Day 10 X X X X
Week #4 Day 11 X Day 12 X X X X
Week #5 X Day 13 X X X X X

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