1.06.2013

Training in Florida with Western Kentucky University

Danielle Grobmyer
Asst. Coach, Western Kentucky University


LCM

Here is a set my college 200 and 400 IMers did this morning. This is just the main set focusing on endurance with an endurance kick set to start things off. The group finished with some fast 300 IM with the guys averaging 4:00 and the girls 4:10.




KICK:             8 X THROUGH                                                                                A-3
                             100 IM ORDER KICK @ 2:10/2:20                                            1200
                             50 FREE KICK FAST @ 1:00/1:10

MAIN:            6 X 50 @ 1:00         ODDS: FLY A-4 / EVENS: FREE A-2             A-3
                         4 X 100 BACK @ 1:30/1:40  15M UW FIRST WALL                  2300
                         6 X 50 BREAST @ 1:10
                                      2 W/ 1 UW PULLOUT (2ND FASTER THAN 1ST)
                                      2 W. 2 UW PULLOUTS (2ND FASTER THAN 1ST)
                                      2 W. 3 UW PULLOUTS (2ND FASTER THAN 1ST)
                         20 SEC REST
                         4 X 100 PULL W. SNORKLES @ 1:30  50 MOD. SPEED/25 BUILD/25 FAST           
                         20 SEC REST
                         3 X 300 IM @ 4:30/4:45  50 FLY/ 100 BACK/100 BREAST/50 FREE                         

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