Here is what's on tap for tomorrow morning. I am posting only our mid-level workout. I can't give away all the secrets for my top dogs, now can I?? This workout has a great kick set and a lot of work on stroke and continuing to build that endurance base. I'll post the fly drills with the aft. workout. No dryland tomorrow - but we will be swimming 90 min. in the aft. For those in the know - keep in mind we are still practicing in a 25 meter pool. You will need to adjust these intervals for a yard pool.
Group 3 –
Warm-up
400 free, 200 K, 100 choice drill, 200 scull (from yesterday – 50 front, 50 mid scull (under shoulders), 50 rear scull – at hips, 50 rear scull on back
4 x 25 IM order – each one FAST!!!! All together
6 x 50 under over shooters - fins
Drills – butterfly
Time trial breast and fly
Kick set – stay on your intervals all the way through!!
All free
4 x 50 w/ board @ 1:20FAST!!!
4 x 75 @ 1:50 FAST!!
3 x 100 @ 2:20 FAST!!
Fly, back, or breast kick
4 x 75 @ 1:55 FAST!!
4 x 50 @ 1:25 FAST!!!
Main Sets
2 rounds of the following
6 x 75 @ 2:00 stroke - no free
3x 200 Free @ 3:15 – hold a pace
This is all FAST!!
10 x 50 free 100 pace @ 1:05 – rest 2:00
10 x 50 @ 1:05 – can choose strokes, can change strokes as well
16 x 50 loosen @ 1:00
6300 + drills
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