Wednesday 9/30 Practice

300 Warm Up

4 x 100 Swim, Kick, IM, Swim @ 2:15

4 x 75 25 Head Up / 25 Backstroke / 25 Tread @ 2:00

4 x 50 Swim Desc @ :55

4 x 25 Swim 2 breaths or less @ :35

2:00 Minute Break

4 x 25 No wall, sprint halfway

4 x 50 IM Order @ 1:05

4 x 75 Kick @ 1:45

200 Cool down

2,100 yds total

Wednesday Swim Set – July 29

Warm-Up300 ydChoice
4 x 75 yd1:45Kick Build
8 x 25 yd:35Odds – skull
Evens – Drill choice
4 x 75 yd1:30IM Switch
1 – (25 Fly, 25 Back, 25 Breast)
2- (25 Ba, 25 Br, 25 Fr)
3- (25 Br, 25 Fr, 25 Fly)
4- (25 Fr, 25 Fly, 25 Ba)
8 x 25 yd:40Odds – tread
Evens – Kick hard
4 x 75 yd1:15Pull
8 x 25 yd:30Swim – 1 breath or less
Cool Down200OYO
Total – 2,000 yds