Fall – WK 1 (cycle wk 1, Tues)

First Practice of the 2007-2008 season – second year of coaching by Cathie Bass

Aerobic – base training

Warm-Up: 700m

• 200m Pull Choice
• 4 x (25m Kick, 25m Drill, 25m swim) in IM Sequence
• 4 x (25m FS, 25m BK)

Set 1:900m Aerobic Base

• 3 x (3 x 100m on 2:00) with each set of 3×100 swum as
  #1 FL-BK-FS-FL
  #2 FL-BK-FS-BK
  #3 100m FS

Set 2: 350m Pacing – Aerobic Base

• FS: 50m – 10 sec rest – 100m neg split – 20 sec rest – 200m neg split

Cool Down – Easy Swim 200m Choice

W.U. 700m Main 1250m, Swim Down 200m = 2150m