Saturday Practice/Set of the Week

WARMUP: 400

KICK/SWIM PYRAMID: 2200 + 200
Swims on the way down the pyramid must be faster than swims on the way up.

1 X 100 kick on 2:00
1 X 100 IM on 2:00
1 X 200 kick on 4:00
1 X 200 swim (2 X 100 IM) on 4:00
1 X 300 kick on 6:00
1 X 400 with fins, alternating 25 dolphin kick on your back/25 flutter kick on your back
1 X 300 swim (3 X 100 IM) on 6:00
1 X 200 kick on 4:00
1 X 200 swim (2 X 100 IM) on 4:00
1 X 100 kick on 2:00
1 X 100 IM

200 EZ recovery

KICK/SWIM SET: 200, equivalent of 400
GO SWIM SET OF THE WEEK 07-20-07
8 X 50 with two teams. One team swims 1 X 50 while second team does med-ball toss. Switch every 50 until both teams have done 8 X 50. If you’re passing the med ball, keep your hands and the ball out of the water at all times

Total Yardage: 3200

Total Yardage: 3200