Spring Break Practice #5

Warm up
100 EZ
8:00 Paddle-Head Drill
Go as far as possible
Kick Set (500/800) fins
2×250 :10r
Build first 200 and hold fast for last 50
Drill Set (400/1200) – fins
4×50 One arm pull @ :50 R/L by 25 – FULL ROTATION
8×25 Scul w/ head down @ :40
Pull set (600/1800)
6×100 @ :15r
2x RPLF
2x LPRF
2x BPBF
Main Set (2000/3800)
5 rounds
4×50 90% @ :50 Negative Split each 50 – watch clock
50 Easy @ :30
4×25 All out Choice Stroke (Can be free)95-98% @ :30
50 Easy @ :30
200 Easy (~4000/4300 total)
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Spring Break Practice #4

200 Warm Up (200)
400 kick (400/600)
75 free +25 FAST fly X4 no stopping!
Pull Set (600/1200)
8×75 @1:20
Odds: 1-Arm paddlehead drill with other paddle on swimming hand
Evens: Free pull, b 3/5/7 by 25
Main Set 4 Rounds (2400/3600)
Round 1 – 3x 200 Free
1. @ 2:35/2:45/2:55/3:05/3:35/4:05
2. @ 2:30/2:40/2:50/3:00/3:30/4:00
3. @ 2:25/2:35/2:45/2:55/3:25/3:55
 Round 2 3x 200 free
4-6. All @ 2:30/2:40/2:50/3:00/3:30/4:00
 Round 3 3x 200 free
7. @ 2:25/2:35/2:45/2:55/3:25/3:55
8. @ 2:20/2:30/2:45/2:50/3:20/3:50
9. @ 2:15/2:25/2:40/2:45/3:15/3:45
 Round 4 3×200 free
10-12. All @ 2:20/2:30/2:45/2:50/3:20/3:50
8×50 Drill as Cool Down (400/4000)
Choice Stroke :10R
Odds = Goat
Evens= Love
(4000 Total)

Spring Break Practice #3

400 Warm up (400)
Kick Set (600/1000)
2 rounds w/ Fins
3×25 UW dolphin kick
1×50 All Out dolphin kick Goal of ½ Best ever fly time
100 Ez Flutter
Pull Set (600/1600)
Paddles, buoy, snorkel, band
2×300 Build :10
Drill Set (400/2000)
8×2-turn 50’s @ :50 Backstroke
1-4 with a 1 second pause on the wall
5-8 AFAP turns
Main Set (2250/4250)
5 x 150 Negative split by at least 3 sec. 75-:10r-75 @ 2:10/2:20/2:30/2:40/3:00
1 x 200 Pull B on 5 @ 2:40/2:50/3:00/3:20/4:00
5 x 100 Negative Split by at least 2 sec. 50-:05r-50 @ 1:25/1:30/1:35/1:40/2:10
2 x 100 Pull BP 5/7 by 50 @ 1:20/1:25/1:30/1:40/2:00
5 x 50 Negative Split by at least 1 sec. 25-:05r-25 @ 1:00
6 x 50 Pull dec. 1–3, 4-6 B on 7 @ :50
150 Cool Down (4400 total)

Spring Break Practice #2

Warm up (400)
200 free
       50 BNF Drill
       50 Choice Kick
       100 Free
Kick set (500/900)
20×25 Dolphin with Fins :30
Odds – ½ Fast ½ Easy
Evens – UW
Drill Set (2400/3300)
2 Rounds @ 6 relaxed exhales on wall
12×50 @ 1:00
       Rnd 1: Odd: Max Effort Fly Even: Free 85%e
       Rnd 2: Odd: Max Effort Back Even: Free 85%e}
12×25 Max Effort :30
       Rnd 1: Free
       Rnd 2: BNF
200 ez between rounds
16×25 Freestyle w/ fins Max Br per 25: 3-2-1-0 @ 6 exhales
Main Set (1500/4800)
15×100 Free 1:20/1:25/1:30/1:35/2:00
1. Distance per stroke
2. 25 Max Effort/75 DPS
3. 50 M.E/50 DPS
4. 75 M.E/25 DPS
5. M.E
200 Cool Down (5000 total)

Spring Break Practice #1

Warm Up (500)
100 Swim
2×200 50 drill/50 swim :10r
Kick/Pull Set (600/1100)
200 RPLF
200 LPRF
200 BPBF
Breath Work Set – Paddles, no buoy (600/1700)
100 B5 @ 1:25/1:35/2:00
2 x 75 @ 1:10/1:20
         1: 25 strong B3/25 NO BREATH/25 strong B3
          2: EZ
100 B5 @ 1:25/1:35/2:00
2 x 50 @ :50
          1: 25 strong B3/25 NO BREATH
          2: EZ
100 B5 @ 1:25/1:35/2:00
2 x 25 @ :30
          1: NO BREATH
          2: ez
Main Set (2400/4100)
2 Rounds
{350 Smooth Free @ 5:00
1x Broken 300
(Rnd 1- 3×100) @ :10r
(Rnd 2- 4×75)@ :10r
300 smooth as 75 free/25 BNF @ 5:00
1x Broken 250 MAIN STROKE @ 5:00
(Rnd 1- 100-50-100) @ :10r
(Rnd 2- 100-50-50-50) @ :10r}
200 Choice Cool Down (4300 total)