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

Thursday’s Set: Working Endurance

Thursday 12/22

Warm Up (400)

400 free w/ perfect turns

 

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

 

Pre Set 1 (1100/1900)

6×200 @ 2:40/2:50/3:20/3:30/4:00

  • Steady
  • Race strategy
  • Easy

 

100 easy

 

Pre Set 2 (700/2600)

6×100 @1:25/1:30/1:45/1:50/2:10

  • Odds: IM steady – work the back half
  • Evens: Free FAST – work the back half

 

100 easy

 

Main Set (1600/4600)

4×400 all free @ 5:20/5:40/6:40/7:00/2@8:00

  • #1 – 300 steady (75% effort)/100 strong (85-90% effort) 
  • #2 – 200 steady/200 strong
  • #3 – 100 steady/300 strong 
  • #4 – 100 steady/200 strong/100 FAST (95-98%)

200 easy (4800 total)