Saturday Practice with Go Swim Set of the Week

WARMUP: 400WARMUP SET: 2008 X 25 with finsOdds: Backstroke – start fast then ease off on each 25Evens: Freestyle -- start easy, build to fast on each 25MAIN SET: 3200The 200s are on approximately :30 rest intervals. The 50s are on apprx. :15 rest interval. Drill 200s can be a mix of any drill and/or kick, and you can use any equipment you want on the drill 200s. The swim 200s should be with no equipment. The goal is to descend your times on the swim 200s. Your goal on the 50s is to swim the even-numbered 50s at 200 pace. Beginner lanes could do 4 X 50 or 6 X 50 instead of 8 X 50. 4 X 200 (1st 3 X 200 are drill; 4th is swim) 8 X 50 (odds are choice; evens are best stroke)3 X 200 (2 drill/1 swim)8 X 50 (odds choice; evens best stroke)2 X 200 (1 drill/1 swim)8 X 50 (odds choice; evens best stroke)1 X 200 swimDrill Ideas:FREE:3L/3R focus on steady lead handBreathe with one goggle inFlutter kickSingle SwitchTriple SwitchFingertip DragPull with paddles – focus on high elbow catchBump up your breathing patternHide your headFree with dolphin kick (wear fins)BREAST:KickPulse breaststrokeTwo kicks/one pullBreathe every other strokePull with paddles and finsUnderwater kickBACK:Single-arm back2L/2RVary the position of your hand entryFocus on maintaining 6-beat kickFLY:2L/2RKarla3 Fly → FreeFly/Breast Combo Dolphin Kick3 Kicks/One PullWARMDOWN: 300Those going to the meet should do at least 3 starts from the blocks.Total Yardage: 4300Personal set was:Drill 200s: alt. breast kick on back/breast with extra kick or pulse breast, by 25 -- with TT @ 1.80 [3:30 to 3:35 -- sendoff was 3:45 on drills; 4:00 before the swim]Swim 200s were IM: [3:07...3:02...3:00...2:59]50s were on 1:00. Odd: back/free. Even: breastNo equipment on first set [:43 breast]...pull buoy on second set [:44 breast]...fins on last set [:44 pulse breast].