Saturday Practice

WARMUP: 400BREATHING SET: 200All 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 + 100With 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 pulse100 EZ recoveryBREATHING SET: 200All 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 + 100Your 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 recoveryBREATHING SET: 200All 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: 1002 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: 200Total Yardage: 3150/3500