Monday’s Practice – Sprint/Distance Shakeout

 

400 Warm Up (400)

 

Kick Set- Fins (600/1000)

3×200 @:10r

  • 50 drill/100 kick/ 50 drill

 

Skill Set (800/1400)

2 Rounds

4x 50 – 2/1 breaths max per 25 @ :50

200 pull, buoy only @ 2:50/3:00

 

Stroke Set (600/2200)

600 IM

  • 50 swim/50 drill/50 swim

 

Main Set (2000/4200)

3 Rounds

8×50 ALL OUT

  • 4 @1:10
  • 2 @1:00
  • 2 @ :50

400 EZ stroke reset between rounds

 

4 Relay 50’s (200/4400) @1:00

  • From a dive (or push off the wall)
  • 4 ULTRA FAST breakout strokes
  • Relax
  • FAST out of turn
  • Relax
  • Smooth Finish

300 Cool Down (4600 total)

 

Dryland:

Stretching, Mobility

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