> 02/24/07 UV Rays Saturday Practice Distance Group and Pace Group | GoSwim TV

02/24/07 UV Rays Saturday Practice Distance Group and Pace Group

We had two different practices today — one for triathletes and distance freestylers (thanks, Cheryl!) and one for those starting to add speed for the championship meet next month.

DISTANCE PRACTICE
Standard warmup

1 X 500 alternating drill/swim by 25 (your choice of drills)
3 X 200 at comfortable pace, with minimal rest. Third 200 should be faster than first 200s.
1 X 500 free, except that 3rd length of every 100 is flutter kick
2 X 300 comfortable pace with minimal rest. Second 300 faster than the first.
1 X 500 free, except that 3rd length of every 100 is backstroke

200 warmdown

PACE PRACTICE
Standard warmup

6 X 50 kick swim (choice)

Swim the following set straight through — no break.
12 X 50 on a sendoff that is 20 seconds more than your 50 split for 100 free. Every 4th 50 is FAST. Other 50s are easy or drill or kick.
9 X 50 every 3rd 50 is fast. Add :05 to your sendoff
6 X 50 every other 50 is fast. Add another :05 to your sendoff
4 X 50 all are fast. Add another :05 to your sendoff
[started at 1:05…held 38.5 to 39 for breast on all the fast 50s…did breast kick/free or back for the easy 50s]

200 EZ recovery

Fly set with fins: 16 X 25 on :30 sendoff
1. 25 Fly/Breast combo
2. 2L/2R Fly –> whole-stroke Fly
3. Karla drill
4. 2L/2R Fly –> ws Fly
5. 3 Fly –> Free
6. 2L/2R Fly –> ws Fly
7. 8 dolphins on back –> EZ Back
8. Repeat #7
9. 3 Fly –> Free
10. Pulse Breast, breathe every 4
11. 4 Fly –> Free
12. Pulse Breast, breathe every 3
13. 5 Fly –> Free
14. Pulse Breast, breathe every 2
15. 6 Fly –> Free
16. Pulse Breast, breathe every stroke

200 EZ plus 2 starts from the blocks