Practice for September 2, 2014

Overview

Workout

First practice of season! 

Activation: Simple activation to get warmed up before practice in order to avoid injury. 

10 x neck rotation (shoulder to shoulder)

10 x arm circles front (5/arm) 

10 x arm circles back (5/arm)

10 x monkey swings

10 x hip rotation (5 to right, 5 to left) 

20 x leg swings (10/leg) 

Anything extra you must do in order to prepare for your in water warm up. This may depend on any current injuries or discomforts you are experiencing, or anything you are being treated for at physio, massage therapy, etc. 

Warm Up

200 m Free Easy
100 m Free Kick Easy
100 m Back Easy
50 m Back Kick Easy
100 m Breast Easy
50 m Breast Kick Easy
50 m Fly Drill Easy
50 m Fly Kick Easy
Distance: 700 m

Main Set

50 m Fly Kick Moderate on 2:00 (FINS)
100 m Free Kick Moderate on 3:30 (FINS)
50 m Fly Kick Easy -> Fast on 1:30 (FINS)
100 m Free Kick Easy -> Fast on 3:00 (FINS)
150 m Free Pull Easy (Buoy)
50 m Fly Kick Moderate on 1:30 (BK - FINS)
100 m Free Kick Moderate on 3:00 (BK - FINS)
50 m Fly Kick Easy -> Fast on 2:00 (BK - FINS)
100 m Free Kick Easy -> Fast on 3:30 (BK - FINS)
100 m Free Pull Moderate on 2:00 rest: 15 sec. (Paddles optional)
50 m Back Kick Moderate on 1:30 rest: 15 sec.
200 m Free Moderate on 3:30 rest: 15 sec.
100 m Back Moderate on 2:00 rest: 15 sec.
Distance: 1200 m

Cool Down

4 X 75 m IM Order Easy on 2:00 (50 drill, 25 kick)
100 m Choice Kick Easy
50 m Choice Pull Easy
Distance: 450 m