|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
200 Swim
Long, smooth, and silent
(I like it quiet in the morning)
|
200 Swim
|
|
Drill Set
|
Drill FR- 1. 6sec switch (on Side)
2. triple touch (hip, arm pit, shoulder)
3. 3+10 (3 pull/10kicks on side) 4. Fists
***Work Streamlines during DR sets***
|
4x100 Fr 50D/50S on 1:40
|
|
Warm-up
|
Kick is done Strmline on Bk
|
200 IM K/s by 25
|
|
Drill Set
|
IMO D/S
CH drills: FL-3R/3L, 2up 6k under, 1/2 pool perfect stroke
Bk- 6sec Switch, 3+10, fists, perf.
Br-Fl K, 3Br/3FlK, 1P/3K, 1P/2K
FR- above
|
8x 50 D/S IMO :55
|
|
Main Set
|
Odd-Pulls-Good body roll and ride the water. Rotate breathing every 3 strokes, 5 strokes, .... by 25.
Even- Strokes Fast. turn over fast then Build stroke length. Good turns and transitions.
Fr Long and smooth
|
4x400 1&3 Hype Pull 3/5/7/9 6:00
2&4 alt. 50Str/50FR
|
|
Main Set
|
1&3 Hype Pull Same as Above
2. 100 Str/100Fr/100Str Hold your strokes per length. Fast in/out of turns.
|
3x300 1&3 Hype Pull 3/5/7/9 4:30
2.Str/Fr/Str
|
|
Main Set
|
Same as above. Fast on Strokes. Long on Free.
|
2x200 1. Hype Pull 3:00
2. Alt 50Str/50Fr
|
|
Main Set
|
Almost done.
|
1x100 Hype Pull 3/5/7/9 1:30
|
|
Warm-Down
|
200 Easy. Cool Down, Chat, and Get ready for school.
Only 75 Min. entire workout.
|
200 Easy
|
|
|
|
Total = 4400 SC Yards
|