Practice: Tuesday, November 22

Warm up

400

150 fr 50 bk

 

Kick set – fins (600/1000)

6×100

Odds 6 kick free rotation kick

Evens 6 kick backstroke rotation

 

Drill set (400/1400)

16×25 fins Backstroke Drills

  • 1-4 single arm bk one arm at side
  • 5-8 catch up
  • 9-12 double arm
  • 13-16 spin drill 6 stroke + easy

 

Pull set paddles (400/1800)

4×100

  • 75 free 25 bk

 

Main set (1400/3200)

2 Rounds

200 back @ 3:00/3:20

25 easy free @ 0:30

2×100 back @ 1:30/1:40

25 easy free @ 0:30

4×50 back @ 1:00

50 easy free @ 1:00

200 easy (3400)

 

200 Cool Down

 

Dryland

10 Rounds

Pacer (Partner A): 10 Squats +5 Burpee

(Partner B) Leg hover until pacer is done (if on your own, hold :40)

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