Wednesday, May 4, 2011

Workout 2 (Submitted by Sue Novitsky, Head Coach of the Women's Swimming & Diving)


Workout 2
This was a long course practice completed by the entire team about 3 weeks into our official season in September 2004.  It was an IM workout that focuses on endurance as there was at most 60 seconds rest at certain points during the main set.  The main set also incorporates some breakout, finish and turn work to help reinforce the importance of the details.  The practice totals around 6300 meters.

300                         Swim                                                                                                     5:00
4 X 200                  Odds – IM, Kick                                                                                 4:15
                                Evens – IM, 25 Drill/25 Swim                                                       3:30
8 X 50                    IM Order, 25 Drill/25 Build                                                            55
3 Minutes Rest
4 X 25                    Swim, Fly                                                                                             40
                                Odds – 15m Burst from start
                                Evens – 15m Fast finish
200                         Kick, Fly                                                                                                                4:00
200                         Fly, 50 Swim/25 Drill/50 Swim/25 Drill/50 Swim                   3:30
150                         Swim/Pull, Fly                                                                                    2:30
100                         Swim/Pull, Fly                                                                                    1:40
4 X 50                    Swim, Fly                                                                                             55
30 Seconds to get to 7.5m mark
4 X turn                                Fly to back turn                                                                                 30
60 Seconds rest
4 X 25                    Swim, Back                                                                                         40
                                Odds – 15m Burst from start
                                Evens – 15m Fast finish
200                         Kick, Back                                                                                            4:00
200                         Back, 50 Swim/25 Drill/50 Swim/25 Drill/50 Swim                3:30
150                         Swim/Pull, Back                                                                                                2:30
100                         Swim/Pull, Back                                                                                                1:40
4 X 50                    Swim, Back                                                                                         55
30 Seconds to get to 7.5m mark
4 X turn                                Back to breast turn                                                                          30
60 Sec. Rest
4 X 25                    Swim, Breast                                                                                      40
                                Odds – 15m Burst from start
                                Evens – 15m Fast finish
200                         Kick, Breast                                                                                         4:30
200                         Breast, 50 Swim/25 Drill/50 Swim/25 Drill/50 Swim            3:40
150                         Swim/Pull, Breast                                                                            2:45
100                         Swim/Pull, Breast                                                                            1:50
4 X 50                    Swim, Breast                                                                                      60
30 Seconds to get to 7.5 meter mark
4 X turn                                Breast to free turn                                                                          30
60 Seconds Rest
4 X 150                  Swim/Pull, Free                                                                                                2:00, 2:10
4 X 50                    Swim, Free hold under 33                                                            45

8 X 100                  Odd – Swim                                                                                        10 Sec.
                                Even - Choice


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