9/22/13     Swim Practice

Warm-Up

200 Swim

100 Kick

100 Pull

Main Set 1

Fastest Lane: 8x75 drill 

(each 25 r-hand, l-hand 6 kick-switch)

Slowest Lane: 4x75 drill 

(each 25 r-hand, l-hand 6 kick-switch)

Main Set 2

 

5 sets of 6x50s on intervals of (1), (2), and (3)

with increasing effort in order of 

321, 231, 132, 312, 123

Fastest Lane Intervals: 50s, 45s, 40s

Slowest Lane Intervals:1:45, 1:40, 1:35

Warm Down

100 Swim