Practice for January 29, 2015
- Date: 2015-01-29
- Coach Shelby Sewell
- Start Time: 20:00:00
- End Time: 21:30:00
- Distance: 3400 m
- Attendance: 17
- Pool: Dieppe Aquatic and Sports Centre
Workout
Thursday (3300 m)
Warm Up 8-825 (900 m)
200 free, 100 kick on back, 200 pull free, 100 scull choice, 200 IM drill, 100 ABF
Mini Vertical Kick Set 825-835 (FINS optional) (200 m)
2 x (25 UW kick @ 45 s, 1 min vertical flutter kick - 15 s rest, 25 fly kick on back @ 45 s, 25 breast kick arms at side (heels to finger tips) @ 45 s, 1 min vertical fly kick, 15 s rest, 25 flutter kick on front, arms at side @ 45 s)
Main Pull Set 835-920 (2000 m)
400 m – 100 pull, 100 free (7 m underwater on turns) (minimize stroke count throughout)
2 x 200 – 100 free drill choice, 100 pull
4 x 100 – alt 125 pull build, 125 free build
2 x 200 – 100 free (7 m underwater on turns), 100 pull (minimize stoke count throughout)
4 x 100 – 25 scull choice, 25 pull free
Warm Down 920-925 (200 m)
100 kick choice, 100 swim ABF
- Created by Étienne Beaulé on
- Modified by Étienne Beaulé on