Training camp day 2

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