Our team had a great meet at NEM SCY Championships this weekend at Harvard. It was a loooong meet, so today’s practice is heavy on equipment and easy swimming in all strokes.
WARMUP: 400
TRIATHLON SET: 100
4 X 25 swim 3 abreast in each lane
KICK SET: 150/200/300
Lane 1: 6 X 25
Lanes 2 & 3: 4 X 50
Lanes 4 & 5: 6 X 50
Odds: Flutter kick on your back going down…backstroke coming back
Evens: Flutter kick on your back going down…freestyle with a 6-beat kick coming back
For everyone, rest interval is approx. 10 seconds.
MAIN SET: 1000/1250
Lane 1 does #1 through #4, all with fins.
Lanes 2, 3, 4, and 5 do #1 through #5 as described below.
#1: 250 Head-Lead “IM”
FL = 50 Head-lead dolphin on your stomach
BK = 50 Head-lead flutter kick on your back
BR = 50 Head-Lead dolphin on your back
FR = 100 freestyle focus on hiding your head
#2: 250 Hand-Lead “IM”
FL = 50 Hand-lead dolphin on stomach
BK = 50 Hand-lead flutter on your back
BR = 50 Hand-lead dolphin on your back
FR = 100 free, focus on letting the bubbles fall off your hand before you pull.
#3: 250 2L/2R “IM”
FL = 50 2L/2R
BK = 2L/2R
BR = Body-dolphin breaststroke, breathe every other dolphin
FR = 100 free, focus on getting extended front to back with your hands
#4: 250 Combo “IM” (No fins on this one!)
FL = 50 Karla
BK = 50 of 4 strokes backstroke/3 strokes freestyle
BR = 50 Karla
FR = 100 free,
#5: Repeat #4, but this time with fins
PULL SET: 300/450
Lanes 1, 2 & 3 do 2 X 150.
Lanes 4 & 5 do 3 X 150.
2 or 3 X 150 pull on sendoff that gives approx. 30 seconds rest.
Descend time on each 150.
1st 50 = breathe every 5 strokes
2nd 50 = breathe every 3 strokes
3rd 50 = breathe your normal breathing pattern
NB: Breaststrokers can do these as 50 free pull + 50 breast pull +50 free pull.
WARMDOWN: 200
Total Yardage: 2150/2450/2700
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