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Week 5 USRPT

Warm-Up (1300 yards) 

  • 4 x 150 squeeze drill w/ :20s rest
    (25 squeeze abs + 25 shoulders back and down + 25 squeeze gluts + 25 No squeeze + 50 squeeze everything) 
  • 2 x 150 pull w/ paddles on 3:00 
  • 4 x 75 – kick on  2:00 
  • 4 x 25 on :30 Power push-offs w/ fast breakout then EZ to the wall 

Main Set (1125 – 2700 yards) 

Three rounds: (7 – 24) x 25 followed by 200 – 300 recovery pull 

  • See intervals and paces below 
  • Everyone does the first 5 repeats to set their goal pace 
  • If you don’t make your pace time after the 5th repeat, rest a 25 
  • If you don’t make your pace time 2X in a row OR miss a total of 3, go straight to the recovery pull 
  • Start the next round of 25s when your lane is ready, after everyone has had a recovery pull 
Lane       Name    Goal Time  Interval   
4      Kevin, Jack    14s,15s  30s   
5      Ryan, Brooke, Leah     19s  35s   
6      Denise, Andrea, Kyle, Amy,     20s  35s   
7      Sarah    22s  40s   
7      Fege, Joy    24s, 25s  40s   

 

Cool Down – 200  backstroke or double arm backstroke 

Total – 2625 – 4200 

Get Ready, Set, 500

WARM-UP (1300 yds)

  • 1 x 300 choice
  • 3 x 2:00 vertical kick w/ :30s rest
  • 12 x 50 on 1:05 –25 drill + 25 swim
    Drills to choose from: Finish Drill, Fashion Model, 2-beat kick, Fingertip Drag, mummy on your back, 6-3-6, Catch-up,

One arm, other at side breathing on non-stroking side

  • 8 x 50 Swim Golf on 1:00

MAIN SET (1850 yds)

  • 1 x 500 for time
  • 1 x 100 EZ
  • 4 x 100 fly kick w/ fins on 2:00
  • 4 x 100 pull on 1:40
  • 3 x 150 on 3:00 w/ 50 moving stroke
    #1: 50 stroke + 100 free #2: 50 free + 50 stroke + 50 free
    #3: 100 free + 50 stroke

Cool Down (200 yards)

  • 4 x 50 choice on 1:10

Total Yards: 3350

Daylight Savings Workout

WARM-UP (1500 yds)

  • 1 x 500 choice
  • 8 x 75 on 1:45 – 25 kick + 25 drill + 25 swim
    Warm up any stroke that you would like to do today
  • 4 x (4 x 25 on :30)
    #1: Fast to EZ #2: EZ to Fast           #3: EZ      #4: Fast

MAIN SET (1600 yds)

Four Rounds of progressive 4 x 100 w/ :20s rest & 1:30 in between 4x100s
1 x 100 with 25 something + 75 moderate free
1 x 100 with 50 something + 50 moderate free
1 x 100 with 75 something + 25 moderate free
1 x 100 with 100 something

  • Round 1: All Freestyle with “something” = moderately fast
  • Round 2: “something” = your choice of stroke moderately fast
  • Round 3: “something” = IM
  • Round 4: All Freestyle w/ “something” = moderately fast

Cool Down (200 yards)

  • 4 x 50 choice on 1:10

Total Yards: 3300