Focus: USPRT
WARM UP (800 yards)
- 400 free alternating 50 drill + 50 swim
- Drill Suggestions
- keep one goggle in the water while breathing
- 6 – 1 – 6 – make sure the extended hand feels weightless by pressing your armpit down
- bilateral breathing
- fists
- Drill Suggestions
- Kick Set – 8 x 50 on 1:20/1:30/1:50/2:15
MAIN SET (1950 – 2800 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 – 36 | :55 |
| 5.5 | Amy & Ryan – 43 | 1:05 |
| 6 | Bryn – 44.5, Diane – 45, Denise – 46 | 1:05 |
| 7 | Andrea – 48, Todd – 50? | 1:10 |
| 8 | Sarah & Scott- :59.5, Tyson – 1:04, Diane – 1:05? |
1:20 |
COOL DOWN
- 200 backstroke
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