WARM UP (1000 yards)

  • 1 x 100 kick on side, arm extended, head in line w/ spine, turn head to breathe
  • 1 x 100 kick on side for 12 kicks, switch by leading body rotation w/ hip, kick on other side for 12 kicks, switch by leading with hip, repeat
  • 1 x 100 kick on side, lower arm extended, upper arm in shark position w/ elbow in front of ear
  • 1 x 100 zipper drill – freestyle with thumb dragging on side
  • 1 x 100 finger tip drag
  • 1 x 500 swim with balanced body position and strong kick

MAIN SET (1600 – 2300 yards)

  • 8 x 50 – start at middle of pool
    • Work your turns! This is the only turn work you will do today!
    • This means sprint between the flags and the wall and the wall and the flags
    • Lane 5 – on 1:05
    • Lane 6 – on 1:10
    • Lane 7 – on 1:15
  • USRPT (Ultra Short Race Pace Training)
    • Three Rounds of (7 – 20) x 25
    • You must hold your race pace (see below) or sit one out – 2 fails in a row means go into recovery and wait for others to start next round
      • Ben must hold 15.5s. Your interval is :30
      • Kevin must hold 16s. Your interval is :30
      • Amy, Ryan, Bryn must hold 20s. Your interval is :35
      • Erin, Andrea, Denise must hold 21s. Your interval is :40
      • Greg, Lori, Jodi must hold 23s. Your interval is :45
      • Others – Divide your fastest 100 time by 4
    • Each round is followed by 200 – 300 pull recovery

COOL DOWN (250 yards)

    • 1 x 100 back or double arm back
    • 1 x 150 slow motion free – concentrate on balancing the body on the surface of water
      • Hips too low? Press chest down, make sure head is in line with spine
      • Both googles out of the water when you breathe? Keep head in line w/ spine when you breathe
      • Arms feel light? Press armpits down.

Total Yards: 2850 – 3550

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