Wednesday’s Practice: Distance Stroke Mix

Today is the last big hoorah before we switch gears toward sprinting and power. The main set focuses on distance, endurance and stroke maintenance. Fight the feeling of getting sloppy. Use each change in stroke as an opportunity to re-set your form and continue smoothly. Keep your pace as steady as possible throughout the 500’s from the first 25 to the last.

Today is also the last day coaches are allowed to contact swimmers until December 28th, so have a great and safe Christmas!

If you’re able to make it to any pool at some point during the next 5 days, that would be extremely beneficial to your training season and make the transition into the “power phase” easier to handle. Don’t worry about any big or complex swim sets, even just 30 minutes to an hour of pool time will make a huge difference for the better.

See you on Tuesday the 29th!

Wednesday’s Set

Warm up (400)

400 Easy – Free/Back by 50

 

Kick Set (750/1150)

3 Rounds Dolphin Kick w/ Fins

4×25 Underwater @ :40

1×50 All Out @ :50

100 Easy Flutter @ 1:20/1:25/1:35/1:45/2:00

 

Drill Set Rhythm (500/1650)

20×25 Fly with Fins :30

  • focus on 2nd kick

 

Pull Set (500/2150)

2×250 fins and paddles @:10

  • Smooth
  • Rotation
  • Breakouts

 

Main Set (2000/4150)

4×500 Stroke(choice) Free

  1. 50 400 50 @6:45/7:10/8:00/8:45
  2. 100300100 @ 7:00/7:30/8:20/9:15
  3. 150 200150 @ 7:20/7:50/8:40/9:30
  4. 200100200 @ 6:45/7:10/8:00/8:45

 

Drill Set (300/4450))

6×50 Breast @ 1:00

  • Odds – Swim
  • Evens – Drill

 

 Sprint Set (250/4700)

10×25 @:40

1-3 BNF

4-6 BNF

7-9 Free

300 Easy Cool Down (300/5000)

Featured image: JD Lasica

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