Warmup: 600 yards. Change stroke each length, then 8 x 50 at faster pace
Kick: 300 back with fins
Drill: 6 x 25 back. Smooth, with 4+ underwater kicks off each wall
Main Set: Swim 3 sets
4 x 200 free (3 moderate and steady, 1 fast)
(:20 rest all the way)
Warmdown: 10 minutes drilling
Comment: Well, let's start grinding out the yards. Tough practice. Worked hard at the dry land strength training beforehand.
12 x 200's, every 4th fast. Did them on 3:00 sendoff. The moderate swims were all around 2:37-2:39 in the first two sets then dropped off to around 2:42 in the third. The fast swims were 2:29, 2:31, 2:32. Felt fairly strong, but thoroughly whipped now.
Kick: 300 back with fins
Drill: 6 x 25 back. Smooth, with 4+ underwater kicks off each wall
Main Set: Swim 3 sets
4 x 200 free (3 moderate and steady, 1 fast)
(:20 rest all the way)
Warmdown: 10 minutes drilling
Comment: Well, let's start grinding out the yards. Tough practice. Worked hard at the dry land strength training beforehand.
12 x 200's, every 4th fast. Did them on 3:00 sendoff. The moderate swims were all around 2:37-2:39 in the first two sets then dropped off to around 2:42 in the third. The fast swims were 2:29, 2:31, 2:32. Felt fairly strong, but thoroughly whipped now.
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