Practice #2
10 * 75 6 on 1;30, 4 on 1:20
1) fist/drill/Swim
2) 25 scull/50 Build
3 * 200 descend on 3:40
if free or back
1) 3rd 50 Kick
2) 3rd 50 fast turnover
3) 3rd and 4th 50 5 dolphin kicks
if breast or fly
75 stroke / 25 off / 50 stroke / 25 off / 25 stroke
3 * (4 * 50) on :50 if PB under 29, :55 if PB under 33, or 1:00
Rd 1 best average +2.5-3 1:00 Rd 2 best average +1-2 1:00 Rd 3 best average
2 * thru Rd 1 6-10s slower per 100 than round 2 ie 60-100s slower total estimated add up
400 on 7 300 on 5:30 200 on 4:00 100 on 2:30
Kick, pull or Swim – all the same, all fast
6 * 25 on :40 2 * 50 on 1:30
4 * 25 on 1:00
3 * 75 on 2:00
2 * 25 on 1:30
4 * 100 on 3:00
500 long – choice of equipment
Practice #3
300 Choice
3 * 50 descend to 200 Pace
4 * 25 15/10
Twice thru – 10 min per station
A/ 3 * 25, 1 * 50 from blocks – oldest start here
B/ 6 * 25 chutes – ideally Br or Fly – middle age start here
C/ 2 *
Out and in * 2 speed drill with fins
2 fast turns – no fins 25 sprint from push with fins. – youngest start with C
Double up/Double down - take the rest you need to maintain stroke count
4 * 50
3 * 100
2 * 200 1 * 400 (if free or back)
2 * 200
3 * 100
4 * 50
4 * 25
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