Monday April 24, 2017

Practice A -3:00 start for selected swimmers

• 800 with fins only 1/2 free

• 600 pull, pbl,pbm,pbr with paddles by 200

• 400 IM k/s by 50 kick is fast, swim is smooth

• 200 swim build each 50

Main set:

• 6×100 free on 2:00 at p400+2

• 1 min rest

• 6×100 free on 2:10 at p400

• 1 min rest

• 6×100 free on 2:20 faster best avg

• 1 min rest

12×50 warmdown:

• 2 on :40, 1 on 1:00

• 2 on :45, 1 on 1:00

• 2 on :50, 1 on 1:00

• 2 on :55, 1 on 1:00

4400m

Practice B 3:15 start-everyone else

• 800 with fins only 1/2 free

• 600 pull, pbl,pbm,pbr paddles optional by 200

• 400 IM k/s by 50 kick is fast, swim is smooth

• 200 swim build each 50

Main set:

• 6×50 kick 1:10 best avg

• 1 min rest

• 6×50 kick 1:20 best avg

• 1 min rest

• 6×50 kick 1:30 best avg

• 1 min rest

9×50 warmdown:

• 2 on :45, 1 on 1:00

• 2 on :50, 1 on 1:00

• 2 on :55, 1 on 1:00

3450m