Warmup: 1600m 0645-0720am<\/p>\n
4 * [ Pull 150m FS
\n1 arm FL 50m
\nBK drill (3-3-3) 50m
\nBR pull 50m
\nBK kick 25m, FS swim 25m
\nBR swim 50m ]<\/p>\n
Set # 1: Kick with Boards: 400m 0725-0735am<\/p>\n
2 * [4*50] kick choice on 1:15 or 15 sec Kick in Groups!
\nTake 60 sec between sets to regroup<\/p>\n
Set # 2: IM 400m 0738-0746am<\/p>\n
2 * 200 IM swum as
\ndrill 25m, swim 25m to make 50m of each stroke<\/p>\n
Set # 3: Pace FS 400m 0748-0756am<\/p>\n
2 * 50m on 60 sec
\n100m on 1:45
\n4 * 50m on 60 sec<\/p>\n
PACING, thus each 50 should be EQUAL in timing.
\nNOT for speed, but for PACE. We will get speed later, but MOST important at the present time is the PACE!!
\nSame in the 100 is to hold the same time per 50, thus feel neg split and should be even<\/p>\n
Set # 4: Pick up IM sequence400m 0758-0806am<\/p>\n
8 * 25’s on 45sec<\/p>\n
Swim Down: 200m 0808-0815<\/p>\n
200m increase breath FS\/BK pulling<\/p>\n
W.U. 1600m, Kick 400m, Main 1000, S.D. 200 = 3200m<\/p>\n
HOT TUB and socialize!<\/p>\n","protected":false},"excerpt":{"rendered":"
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 * … Continue reading