1), 1950 yds
Warm up: 200 swim, 200 kick, 200 pull
Drill: 8 x 50: R/L arm per 50; catch-up drill; finger tip drag; fist closed
Main Set: 400 free w/ 1 min rest; 200 free w/ 45 sec rest; 100 free w/ 30 sec rest, 50 free
Cool Down: 200 easy
2) 1800 yds
Warm up: 300 swim, 200 kick, 100 pull
Drill: 8 x 50: R/L arm per 50; catch-up drill; finger tip drag; fist closed
Main Set: 6 X 100 pull w/ 1 min rest b/w
Cool Down: 200 easy
3) 1800 yds
Warm up: 300 swim, 200 kick
Drill: 8 x 50: R/L arm per 50; catch-up drill; finger tip drag; fist closed
Main Set: 6 x 100 w/ 45 sec b/w
Cool Down: 300 easy
4) 1700 yds
Warm up: 300 swim, 200 kick
Drill: 4 x 100 pull, 1 min b/w
Main Set: 12 x 50 w/ 15 sec rest b/w
Cool Down: 200 easy
5) 2600 yds
Warm up: 400 swim, 200 pull
Drill: 4 x 100 kick - alternate free / fly each 50
Main Set: 8 x 50 pull w/ 30 sec rest, 8 x 50 kick w/ 30 sec rest; 8 x 50 swim w/ 30 sec rest
Cool Down: 200 easy
6) 2800 yds
Warm up: 200 swim, 200 kick, 200 pull
Drill: 8 x 50 kick - alternate free / fly each 50
Main Set: 8 x 50 w/ 10 sec rest b/w, 4 x 100 w/ 30 sec rest; 2x 200 2/ 1 min rest, 1x 400
Cool Down: 200 easy
7) 2800 yds
Warm up: 300 swim, 200 kick, 100 pull
Drill: 8 x 50 R/L arm per 50; catch-up drill; finger tip drag; fist closed
Main Set / Kick Set: 8 x 100 kick 30 sec rest; 8 x 50 kick 15 sec rest, 8 x 25 kick 10 sec rest
Cool Down: 400 easy wim / pull
8) 3300 yds
Warm up: 300 swim,300 kick, 300 pull
Drill: 12 x 25: R/L arm per 50; catch-up drill; finger tip drag; fist closed
Main Set: - ladder: 100, 200, 300, 400, 300, 200, 100 - w/ 1 min b/w each (can also build by 50's)
Cool Down: 200 easy swim / kick
9) 3000 yds
Warm up: 300 swim,300 kick, 300 pull
Drill: 4 x 100 : R/L arm per 50; catch-up drill; finger tip drag; fist closed
Main Set: - 4 x 200 w / 1 min rest; 4 x 100 w/ 30 sec rest; 4 x 50 w/ 15 sec rest; 4 x 25 w/ 10 sec rest
Cool Down: 200 easy swim / kick
No comments:
Post a Comment