Friday, 3/11/16

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