Wednesday, June 20, 2018

Wednesday, June 20, 2018 - CAMP WEEK

Blue and Purple

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

Main Set

5 X 100 IM’s @ 5:00

#1 – 4 X 25 @ 30

#2 – 1 X 25 @ 30 + 75

#3 – 2 X 50 @ 60

#4 – 1 X 75 @ 1:30 + 25

#5 – 100

12 X 50 Recover @ 1:10

3 EZ

6 push the 1^st 25, double arm back on 2^nd 25

3 BK-BR-FR distance per stroke

50 X 25 FREE @ 30

2 FAST, 2 EZ

4 FAST, 4 EZ

6 FAST, 6 EZ

8 FAST, 8 EZ

10 FAST

Warmdown w/ FREE/BACK drill progressions

9 X 50 @ ? drop strokes by #1-3, 4-6, 7-9

200 buddy kick