Warmup: 600 choice, then 8 x 50 faster
Drill: 8 x 25 back. Focus on steady rhythm & hip rotation
Sprint: 4 x 50 freestyle, Maximum Effort (:5:00 rest)
Bring a stopwatch; alternate swims & time accurately.
Swim: 12 x 100 free @ 75% maximum Heart Rate (:15 rest)
Warmdown
Practice Notes:
Good, strong practice.
Warmup and drilling went fine. I felt a bit weak after drilling, but it did not seem to affect me once I started the sprinting.
4 x 50 Sprints on 5 minutes. Timed by stopwatch from pushoff; 28.3, 28.3, 28.2, 27.8. They felt pretty good. I did them all with one breath, at about 35 yd.
12 x 100 on 1:30 sendoff. First four or five felt a bit stiff from sprinting; did them on 1:15, 1:16. Then started feeling good and times dropped to around 1:13. I just got stronger as the set progressed; felt strong, too. Last two swims: 1:12, 1:10.
Drill: 8 x 25 back. Focus on steady rhythm & hip rotation
Sprint: 4 x 50 freestyle, Maximum Effort (:5:00 rest)
Bring a stopwatch; alternate swims & time accurately.
Swim: 12 x 100 free @ 75% maximum Heart Rate (:15 rest)
Warmdown
Practice Notes:
Good, strong practice.
Warmup and drilling went fine. I felt a bit weak after drilling, but it did not seem to affect me once I started the sprinting.
4 x 50 Sprints on 5 minutes. Timed by stopwatch from pushoff; 28.3, 28.3, 28.2, 27.8. They felt pretty good. I did them all with one breath, at about 35 yd.
12 x 100 on 1:30 sendoff. First four or five felt a bit stiff from sprinting; did them on 1:15, 1:16. Then started feeling good and times dropped to around 1:13. I just got stronger as the set progressed; felt strong, too. Last two swims: 1:12, 1:10.
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