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USRPT Week #4

Warm-Up (1050 yards)

  • 1 x 200 pull
  • 1 x 200 kick – alternating 25 fast w/ 25 moderate
  • Finish Drills
    4 x 25 Finish scull w/ butterfly kick (time stroke finish w/ kick finish)
    4 x 25 One arm free, opposite arm extended, quick push finish
    1 x 100 freestyle w/ quick push finish
  • 4 x 75 on 1:25

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
5 Ryan, Brooke, Leah 19s 35s
6 Denise, Andrea, Kyle, Amy, 20s 35s
7 Sarah 22s 40s
7 Fege, Joy 24s, 25s 40s
8 Kelly 27s 45s

Cool Down – 200  backstroke or double arm backstroke

Total – 2575 – 4150

Finish Fast

WARM-UP (1300 yds)

  • 1 x 400 choice
  • Finish Drills
    4 x 25 Finish scull w/ butterfly kick (time stroke finish w/ kick finish)
    4 x 25 One arm free, opposite arm extended, quick push finish
    1 x 100 freestyle w/ quick push finish
  • 12 x 50 choice on 1:10 – 25 kick + 25 drill or swim

MAIN SET (1600 yds)

Two Rounds – See if you can swim faster on the second round

  • 1 x 50 choice stroke on 1:00
  • 1 x 50 free on 1:00
  • 1 x 100 IM kick on 3:00 no board
  • 1 x 100 IM on 2:20
  • 1 x 100 free on 2:00
  • 1 x 200 IM on 4:00/4:30
  • 1 x 200 Free on 3:30
  • 1 x 2:00 break

Cool Down (200 yards)

  • 4 x 50 choice on 1:10

Total Yards: 3100

Build It

WARM-UP (1400 yds)

  • 4 x 150 Pull w/ alternate breathing on 3:00
  • 4 x 125 Kick set w/ fins & :15s rest – 50 fly on back + 50 BK + 25 FR
  • 3 x (4 x 25 on :35)
    Round #1: All EZ Round #2: All Moderate
    Round #3: All Hard

MAIN SET (1750 yds)  Rest is 1:00 in between swims

  • 1 x 750 continuous swim as follows:
    25 EZ + 25 Moderate + 25 Hard
    50 EZ + 50 Moderate + 50 Hard
    75 EZ + 75 Moderate + 75 Hard
    100 EZ + 100 Moderate + 100 Hard
  • 1 x 400 continuous swim as follows
    100 EZ backstroke + 100 moderate backstroke + 100 EZ Free +
    50 moderate choice + 50 hard choice
  • 1 x 400 continuous swim as follows:
    2 x (50 EZ + 50 moderate + 50 moderately hard + 50 hard)
  • 1 x 200 choice hard w/ whatever energy you have left

Cool Down (200 yards)

  • 2 x 100 on 2:00 choice

Total Yards: 3350