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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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