Thursday’s Practice: 200’s

300 Warm Up (300)

 

400 kick (400/700)

75 free +25 FAST fly X4 no stopping!

 

5x 100 pull (500/1200)

10R

75 pull +25 Skull

1: Back

2: Free

3: Breast

4: Free

5: Choice Non Free

Repeat

 

Main Set (2000/3200)

2 Rounds

R1 all free @ 2:30/2:40/2:50

R2 smooth = IM @ 2:50/3:00/3:10

10×200 

  • 2 Smooth (75%)
  • 1 Strong (85%)
  • 1 Smooth (75%)
  • 1 All Out (95%)

 

8×50 Drill (400/3600)

Choice Stroke :10R

Odds = Goat

Evens= Love

Advertisements

Wednesday’s Practice: Mid-Distance Work

400 Warm up

 

Kick Set – Fins (800/1200)

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 pace 4

4×25 Swim @:30

  • All FAST Tight SL in breakout, Fast finish

100 Kick

 

Pull Set – Paddles, Buoy, no snorkel (600/1800)

3×200 @:10r

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

 

Main Set (2100/3900)

“kill the late race fatigue”

3 Rounds 

On all 200’s: 100 build from 70-85% (smooth to strong) / 50 AFAP 100% / 50 Hold 80%

  • 200 Free @ 2:40/2:50/3:10/3:30
  • 200 BNF/Free by 25 @ 2:50/3:00/3:20/3:40
  • 200 IM @ 3:00/3:10/3:30/3:50
  • 100 Easy @ 2:00/2:10

 

Skill Set (600/4500)

12x 3-turn 50’s choice stroke, perfect turns at wall 1:10

  • Practice kickouts (especially mid-pool)
  • practice breathing pattern

 

200 CD

  • swim with fins (4700 total)