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Saturday Practice

WARMUP: 400

BREATHING SET: 200
All lanes can wear fins.
8 X 25 freestyle, breathing every 4 strokes – one goggle in on the breath. Build slow to fast on each 25.

FLY SET: 250/500 + 100
With fins.
Lane 6 does once through the following.
Lanes 4 & 5 do twice through.
10 X 25
#1: Pulse breast, breathe every 4
#2: Fly/Breast Combo
#3: 2L/2R Fly → Fly
#4: Pulse breast, breathe every 3
#5: Fly/Breast Combo
#6: 2L/2R Fly → Fly
#7: Pulse breast, breathe every other
#8: Fly/Breast Combo
#9: 2L/2R Fly → Fly
#10: Pulse breast, breathe every pulse

100 EZ recovery

BREATHING SET: 200
All lanes can wear fins.
8 X 25 freestyle, breathing every 5 strokes – one goggle in on the breath. Take 5 “bobs” as recovery after each 25.

STROKE SET: 1500 + 100
Your choice of stroke throughout the set, as long as you make your sendoffs. FAST means your pace for the second half of a 100 race.
12 X 50, every 4th 50 is FAST Use a sendoff that gives approx. 20 seconds rest.
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.
3 X 50, every 50 is FAST Add another :05 to your sendoff.
[personal set: 1:05 sendoff, 40-38; 1:10 sendoff, 38-39; 1:15 sendoff, 38-39; 1:20 sendoff, 39-40]

100 EZ recovery

BREATHING SET: 200
All lanes can wear fins.
8 X 25 freestyle, breathing every 6 strokes – one goggle in on the breath. Take 5 bobs recovery after each 25.

NEM SWIMMERS: 100

2 X 25 all out from the blocks and with a turn. Use a Tempo Trainer set at your pace for a 50 and try to beat the TT.
[personal set: TT set @ 17 seconds. Didn’t make it on the first 25; was just touching the wall on the second 25.]

WARMDOWN: 200

Total Yardage: 3150/3500