Tuesday, June 19, 2018

Tuesday, June 13, 2017 - CAMP WEEK

Warmup

400 w/ square turns

4 X 100 alt. K/S, S/K IM @ 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

Main Set

High Velocity

8 Kick no board to :08 seconds

8 Kick’s w/ Board to :08 seconds

8 from Wall to :08 seconds

8 from flags to :08 seconds

8  from mid pool to finish

*all above @ 1:00

8 X 25 from dive @ 2:00

Warmdown w/ FREE/BACK drill progressions

8 X 100 @ Coaches sendoff w/ square turns

Odd – FREE – 25 kick on side, 25 one switch, 25 3 switch, 25 swim w/o moving head

Even BACK – 25 shoulder to chin, 25 hand shake, 25 longest underwater dolphin, 25 swim w/o moving head