Practices
Hello friends,I trust you are all working out and finding pools to get into! Here are a few practices that you can do if you're getting in on your own:
Monday or Thursday
500s- 400(IM/fr)- 300d - 200k - 100 underwater (1500yds)
10 x 50 kick on 1:00 (500/2000) - do all of them the same stroke, don't switch it up
4 x ( 4 x 200 ) A&C 2:40 S,K,J,J,B,M 2:50 R,L,A,T,B,J,A 3:00 L,E,M 3:15
First time through, pull with paddles.
Second time through, 60% effort.
Third time through, 80% effort - try to negative split (do the second 100 faster than your first 100)
Fourth time through, sprint with fins.
Take 30 seconds rest between sets. (3200/5200)
100 easy (5300)
20 x 50 two-turn 50s - really working the turns (fast into the wall, fast off the wall, not breathing off the first stroke, staying underwater until at least the flags) 1:00 (6300)
300 double arm backstroke/choice for cool down (6600)
Tuesday or Friday
800 choice
5 x 100 kick stroke 2:05 (don't change up strokes, stay same) (1300)
12 x 125 stroke 50 cycleburst 4 - 25 underwater stroke kick - 50 build
C(ba) S(fl/ba) Jen(fr) M&B(fr) 2:05 Aa(br) J(ba) K(ba/fl) L&R(fr) 2:15 Brit(ba),Jon(fl/fr),M(fr) 2:25
Ash,T,L,Aust,E(br) 2:35
(1500/2800)
100 easy
5 x 100 kick stroke 2:05 (do the stroke you were working on in the above set)
(3400)
12 x 125swim 1-4 second best stroke, 5-8 third best stroke, 9-12 best stroke
1:50 A,C,S 2:00 K,J,J,B,M 2:10 R,L,A, J,B, A,T 2:20 M,L,E
(1500/4900)
100 easy (5000)
8 x 50 drill on 1:10 (400/5400)
200 cool down (5600)
Wednesday
1000 choice, every fourth length stroke
8 x 75 k-d-s 1:20 (1600)
Hardest interval
3 x 100 (you should be getting under 10 seconds of rest)
100 easy
3 x 100 (same interval as first time, unless it was too slow the first time)
100 easy
3 x 100 (same interval)
100 easy
(1200/2800)
500 swim with snorkels, recover, think of technique
(3400)
12 x 50 choice from a start (25 underwater, fast turn with 5 stroke breakout off the turn - like a cycleburst)
on 2:00
(600/4000)
8 x 50 (race someone down and then swim easy back) 1:30 (400/4400)
300 cool down (4700)
posted by Jenny @ 10:43 AM
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