Focus: USPRT

WARM UP (800 yards)

  • 400 free alternating 50 drill + 50 swim
    • Drill Suggestions
      1. kick slightly on side with one arm extended, make sure your extended arm doesn’t drop when you breathe
        • If it does, you are turning too much to breathe
      2. 6 – 1 – 6 – make sure the extended hand feels weightless by pressing your armpit down
      3. 6 – 1 – 6 – AGAIN, but this time driving with your opposite hip as you pull
      4. 6 – 3 – 6
  • Kick Set – 8 x 50 on 1:20/1:30/1:50/2:15

MAIN SET (1950 – 2700 yards)

Three Sets of 12 x 50 followed by 200 – 300 recovery pull

  • The first 5 set the pace
  • If you fail to meet your goal time after the first 5, sit one out
  • If you fail two in a row, start the recovery pull and wait for others in your lane to start the next set of 50s
Lane Goal Times Interval
5 John – 36.5, Susan 37.5, Ryan 43 1:00
6 Diane & Amy- 45, Denise & Bryn – 46 1:05
7 Andrea – 48, Todd – 50? 1:10
8 Tyson – 1:04, Sarah & Scott- 1:05 1:10

COOL DOWN

  • 200 backstroke

Total Yards: 2950 – 3700

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