Warmup: 1600m 0645-0720am
4 * [ Pull 150m FS
1 arm FL 50m
BK drill (3-3-3) 50m
BR pull 50m
BK kick 25m, FS swim 25m
BR swim 50m ]
Set # 1: Kick with Boards: 400m 0725-0735am
2 * [4*50] kick choice on 1:15 or +/-15 sec Kick in Groups!
Take 60 sec between sets to regroup
Set # 2: IM 400m 0738-0746am
2 * 200 IM swum as
drill 25m, swim 25m to make 50m of each stroke
Set # 3: Pace FS 400m 0748-0756am
2 * 50m on 60 sec
100m on 1:45
4 * 50m on 60 sec
PACING, thus each 50 should be EQUAL in timing.
NOT for speed, but for PACE. We will get speed later, but MOST important at the present time is the PACE!!
Same in the 100 is to hold the same time per 50, thus feel neg split and should be even
Set # 4: Pick up IM sequence400m 0758-0806am
8 * 25’s on 45sec
60 sec regroup
8 * 25’s on 45 sec
Swim Down: 200m 0808-0815
200m increase breath FS/BK pulling
W.U. 1600m, Kick 400m, Main 1200, S.D. 200 = 3400m
HOT TUB and socialize!