Tuesday’s Practice: As Fast as Possible

400 warm up (400) 6:00

 

Kick set – fins – all Dolphin Kick UW

2x – open turn at wall (400/800) 8:00

  • 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 12:00

4×200 paddles, buoy, no snorkel

Breathe on 4/5 by 50

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

 

Stroke Set (400/2000) 7:00

400 IM

  • Swim/drill/swim/free

 

Main set (1600/3600)

2 Rounds

  • 3×100 AFAP @ 3:00/2x@3:20
  • 2×100 AFAP @ 2:20/2:40
  • 1×100 AFAP @ 2:00/2:20
  • 8×50 easy @1:00/1:10

 

200 easy(3800)

 

Post set/cool down (4200)

400 smooth fins and paddles

Friday’s Practice: Speed and Power

200 Warm Up (200)

 

Kick Set- Fins (600/800)

3×200 @:10r

  • 50 drill/100 kick/ 50 drill

 

Skill Set (800/1600)

2 Rounds

  • 4x 50 2/1 breaths max per 25 @ :50
  • 200 free pull buoy only @ 4:00

 

Stroke Set (600/2200)

600 IM

  • 50 swim/50 drill/50 swim

 

Main Set (2000/4200)

3 Rounds

8×50 ALL OUT

  • 4 @1:40
  • 2 @1:20
  • 2 @1:00

400 EZ between rounds

 

Stretch Cords!

 

300 Cool Down (4500 totalish )

Thursday’s Practice: Beginning Speedwork

300 Warm up (300)

Kick Set (800/1100)

No fins

2 rounds – SPEED

{3x {100 @ 2:30 

  • 75 AO kick
  • 25 EZ swim}

100 Easy swim @ 2:00}

 

Pull Set (600/1700)

3×200 @ :10r

  1. RPLF
  2. LPRF
  3. BPBF

 

Stroke Set (600/2300)

6×100 @1:30/1:35/1:50/2:00/2:30

  • 75bk/25br – up tempo

 

Main Set (2000/4300)

 

  • You must stop between distances. EX: 2×100 does not equal 200.

 

5x total time @ 3:00/3:10/3:30/3:40/4:00

  • 100 FAST
  • 100 ez

5x total time @ 2:20/2:25/2:40/2:45/3:10

  • 100 FAST
  • 50 ez

5x @ 1:00/1:00/1:10/1:10/1:20

  • 50 AO

 

300 Cool Down (4600 total)