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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