Wednesday, June 19, 2019

Wednesday, June 19, 2019

Summer Training Block - Camp Week

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

Breaststroke Review (feel free to substitute a stroke from your event list)

12 X 50 + 8 X 25 Drill/Swim @ Coaches Interval

#1-4 = Kick on Back, hands at side

#5-8 = BR pull w/ Flutter Kick (Cobra Drill)

#9-12 = 1 pull, 2 Kick

#13-16 = 25’s Pullout Build (Plunge + Kick + Pulldown + sneaky recovery)

Main Set (Blue/Purple)

50 X 25 @ 30

2 FAST FLY, 2 EZ

4 FAST BK, 4 EZ

6 FAST BR, 6 EZ

8 FAST FR, 8 EZ

10 FAST IMO + 2 Extra FR

Warmdown

12 X 25 @ 40

3 Float + 6 desc. 1-3, 4-6 to Pink + 3 Fewest Strokes