Monday, June 18, 2018

Monday, June 18, 2018 - CAMP WORKOUT!!

Aerobic Endurance – pink to red

Warmup

400 w/ square turns

4 X 100 K/S @ 2:00 no board, square turns

4 X 50 @ 60 descend to pink

4 X 25 @ 45 Variable sprint – GREEN

#1 – sprint 1^st 12 ½

#2 – sprint 2^nd 12 ½

#3 – long quiet strokes

#4 – 25 sprint

Part I

16 X 50 Freestyle Drill Progression

#1 – Kick on Side

#2 – Kick on Side, 1 Switch in middle of pool

#3 – Kick on Side, 3 Switch’s in middle of pool

#4 – Scull ½ wrist, ½ elbow on first 25, swim 2^nd 25

Part II

1 X 300 (275) @ 4:30 PINK

2 X 50 @ 60 RED

1 X 200 (175) @ 3:00 PINK

3 X 50 @ 50 RED

1 X 100 @ 1:30 PINK

4 X 50 @ 40/45 ORANGE

*300-200-100 slow and quiet, 50’s get faster with interval

60 Rest

Part III

Kick

8 X 50 @ 50/55

6 X 50 @ 55/60

4 X 50 @ 60/65

2 X 50 @ 1:10

*best effort throughout

Extra 1:00

*BENCHMARK* - 100 – TIMED

:30Rest (right into last part)

Part IV

4 X’s: RED/ORANGE

1 X 100 @ 1:20/30

1 X 75 @ 1:10

1 X 50 @ 1:00

1 X 25 @ 50

*last 25 is always pedal down to the finish!