Winter Break Practice #7

300

 

Kick Set – All w/ Fins (800/1100)

100 Kick @ 1:30

4×75 Swim @1:10

  1. 50 smooth/25 FAST
  2. 25/50
  3. AO
  4. AO

4×50 Swim @:45

  • Desc 1-3, Hold #3 pace on #4

4×25 Swim @:30

  • All FAST Tight SL in breakout, Fast finish

100 Kick

 

Pull Set – Paddles, Buoy, no snorkel (600/1700)

3×200 @:10r

  1. B to R on 4
  2. B to L on 4
  3. B on 5

 

Main set (1800/3500)

6 rounds

4×50 90-95+ desc 1-4 @1:00

25 Easy @:40

2×25 All out

25 Easy

 

200 Easy 3700 total

 

Broken 50’s if time

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Winter Break Practice #6

400 warm up (400)

 

Kick set – fins – all Dolphin Kick UW

2x – open turn at wall (400/800)

4x 12.5 @:20

1x 25 @ :30

3x 12.5 @:20

1x 25 @:30

2x 12.5 @:20

1x 25 @:30

1x 12.5 @20

1x 25 @:30

1:00 Rest

 

Pull Set (800/1600) @:10r

4×200 paddles, buoy, no snorkel

B on ⅘ by 50

  1. 75%
  2. Build from 75-85%
  3. 85%
  4. Build from 85-95%

 

Stroke Set (600/2200) 7:00

400 IM

  • Swim/drill/swim/free

 

Main set (2000/4000)

3×100 AFAP @ 2:20/3:20

2×100 AFAP @ 2:00/3:00

1×100 AFAP @ 1:40/2:40

8×50 easy @1:00/1:10

 

200 easy

 

Post set/cool down (4400)

200 smooth fins and paddles

Winter Break Practice #5

400 Warm up

 

Skill Set (600/1000)

12x 2-turn 50’s choice stroke 1:00

  • 6x PERFECT turns
  • 6x FAST turns
  • Practice kickouts
  • DO NOT breathe out on turns on free

 

Kick Set – All w/ Fins (800/1800)

100 Kick @ 1:30

4×75 Swim @1:10

  1. 50 smooth/25 FAST
  2. 25/50
  3. AO
  4. AO

4×50 Swim @:45

  • Desc 1-3, Hold #3 pace on #4

4×25 Swim @:30

  • All FAST Tight SL in breakout, Fast finish

100 Kick

 

Pull Set – Paddles, Buoy, no snorkel (600/2400)

3×200 @:10r

  1. B to R on 4
  2. B to L on 4
  3. B on 5

 

Main Set (1200/3600)

3 rounds:

1 x 25 from start at 95% @:30

3 x 50 from push at 90% @1:00

1 x 25 all out sprint 100%

1 x 200 easy swim

 

Finishes (500/4100)

10 x 50 @ 1:00

Broken:

  • 37 ½ Build @ :30
  • 12 ½ Fastest finish possible @ :30

 

200 CD

  • swim with fins (4300 total)

 

Winter Break Practice #4

400 Warm up (400)

 

Kick Set – Choice Stroke (~700/1200)

10 Minute Kick w/ Board (not social)

O Minutes – HARD

E Minutes – Rec

 

Pull Set – Paddles, no buoy (900/2100)

3×300 hard kick & Rotate @ :10r

 

100 Prep

 

Main Set (1500/3700)

100 – Tough it out

  • 3 @ 1:25/1:30/1:35/1:45/2:15/2:25
  • 3 @ 1:20/1:25/1:30/1:40/2:10/2:20
  • 3 @ 1:15/1:20/1:25/1:35/2:05/2:15
  • 3 @ 1:20/1:25/1:30/1:40/2:10/2:20
  • 3 @ 1:25/1:30/1:35/1:45/2:15/2:25

 

Stroke Set (4300)

600 IM

  • 50S/50D/50D

 

Starts & Turns

 

200 Cool Down (4500 total)

Winter Break Practice #3

Warm Up (200)

200 choice swim

 

Kick Set w/ Fins

2 Rounds (600/800)

75 @1:30 Kick

100 @1:30 Kick Faster

125 @1:30 Kick ALL OUT!!

 

Pull Set (500/1300)

400 Pull Paddles, Buoy, Band, Snorkel

 

Main Set (1800/3100)

3 Rounds (lns 6-4/lns3-1) No rest between rounds. Stay on Interval!

100 75% @ 1:20/1:25/1:30/1:40/2:10/2:20

50 80% @:50/1:00

2×25 AO 100% @ :30/:40

200 75% @2:40/2:50/3:00/3:20/4:20/4:40

100 80% @1:20/1:25/1:30/1:40/2:10/2:20

2×50 AO 100% @:50/1:00

 

4 each Relay Starts (200/3300)

  • 4 ULTRA FAST strokes
  • Relax
  • FAST off wall

 

200 CD (3500 total)