Something for everyone this week: kick, pull, choice, and tethers…always fun.
Saturday practice for Barbara’s masters team in Vermont. Modified version below for lanes using slower sendoffs.
WARMUP: 400 on your own
GET-YOUR-HEART-RATE-UP SET: 500
4 X 75 choice (25 kick + 25 drill + 25 swim) on 1:20, 1:30 or 140
4 X 50 free
Odd 50s: Mid-pool flip on first length
Even 50s: Tennessee Turn
MAIN SET: 2400
9 X 50 with fins on fastest sendoff/turnaround you can manage for the kick and still get 5-10 seconds rest. Swim this as 3 rounds of:
2 X 50 (25 dolphin kick on your back + 25 flutter kick on your back)
1 X 50 freestyle using a 6-beat kick
1 X 200 freestyle pull at recovery pace, breathing equally to right and left
Your choice of 2 X 200 OR 4 X 100
These are choice of stroke and equipment. If you choose the 200s, you should negative-split the second 200. If you choose the 100s, you should descend time 1-4.
1 X 50 easy recovery
2 X 25 on tether
1 X 50 easy recovery
Now…repeat everything in the main set, starting with the 9 X 50.
WARMDOWN: 200
4 X 50 easy pull
MODIFIED VERSION: 2000 yards for the main set
Barbara’s "Tech Group" (beginner- to intermediate-level swimmers) did the entire practice as written except that they skipped the 2 X 200s/4 X 100s on their second time through the main set. They used the lightest level of tether, with several swimmers using fins on the tether.
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