Monday’s Practice: Pacing

Warm Up (600)

200 Swim

2×200 50 drill/50 swim :10r

 

Lane Etiquette

  • Get to a corner if you have to stop
  • Don’t stop
  • If someone else has stopped, don’t stop
  • finish hard every set

 

Kick/Pull Set (800/1400)

2x 150 RPLF

2x 150 LPRF

200 BPBF  

 

Drill Set (600/2000)

100’s @ 1:201:25/1:35/1:45

  • No breaths out of turns

2x 100 Breathe on 3

2x 100 Breathe on 4

2x 100 Breathe on 5

 

Open Turns Work

 

Main Set (1600/3600)

2 Rounds

round 1= backhalf all free

round 2= backhalf BNF (L6 does 1-3)

4x 200 @ 2:55/3:15/3:35/4:15

  1. 50 FAST Free/150 Steady 
  2. 100 Strong Free/100 Strong 
  3. 150 Steady Free/50 FAST 
  4. 200 Free Good Breathing Pattern & Fast Turns

 

200 Choice Cool Down (3800 total)

 

Weights

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s