This practice helps figure out what intervals you’ll be able to train on for future practices. It’s tough, challenging, but loads of fun… for the coach.
• 600 warm-up
• 8 x 75 – drill, kick, swim on 1:10 – continuing warm-up
• 20 x 25 with no interval – the stroke is your choice, either fly or breast. After the odd swims, it’s 5 x squat jumps, after the even swims, it’s 5 x push-ups
Main Set
• 4 sets of 5 x 50 kick
– first set is on the :50 interval – your choice of kick
– second set is on the :50 interval – your choice of kick
– third set is on the :45 interval – better start choosing your fastest kick
– fourth set is on the :40 interval – just hang on!
• 4 sets of 5 x 100 swim
– first set is on the 1:12 interval – these are all freestyle
– second set is on the 1:12 interval – start learning how to go faster… easier
– third set is on the 1:10 interval – maintain your pace through the set
– fourth set is on the 1:05 interval – again… just hang on.
The practice is 4,700 yards, but with a little bit of dryland thrown in for seasoning… it’s a fun practice.
Comments