Friday, October 22, 2021
Warm-Up “A” (1600 yds)
- 200 SKPS
- 8 x 50 on 1:05
25 drill + 25 free
Drill choices: Doggie paddle, Tarzan, Fists, 6-3-6, YMCA - 8 x 50 on 1:10
25 drill stroke + 25 stroke IM order
Main Set “A” (1700 yds)
- 9 x 100 free at threshold pace* as follows:
3 x 100 on 1:50
3 x 100 on 1:45
3 x 100 on 1:40 - 1 x 200 IM kick
- Heart Rate Set: 3 x 200 Country Club IM
Cool Down “A” (200 yds)
- 4 x 50 choice free on 1:00
Total Yards: 3500
Warm-Up “B” (1200 yds)
- 200 SKPS
- 8 x 50 on 1:10
25 drill + 25 free
Drill choices: Doggie paddle, Tarzan, Fists, 6-3-6, YM
Main Set “B” (1350-1500 yds)
- 9 x 100 free at threshold pace* as follows:
3 x 100 on 2:00 or 2:10
3 x 100 on 1:55 or 2:05
3 x 100 on 1:50 or 2:00 - 1 x 150 kick – 50 back + 50 breast + 50 free
- Heart Rate Set: 2 or 3 x 150 Country Club IM
25 back + 25 free + 25 breast + 75 free
Cool Down “B” (200 yds)
- 4 x 50 choice free on 1:10
Total Yards: 2750-2900
*100 yd Threshold Pace based on 400 for time
Kevin – 1:14, Jack 1:17, Mary 1:22, Michelle & Brooke 1:30, Denise 1:37, Ryan 1:41, Andrea 1:44, Kyle 1:47, Joy 1:56, Colleen 1:58