3.24.2016

Late Season Full Practice

Ryan Woodruff
Head Coach
Lynchburg YMCA
 

This is a full practice.  Started of with some kicking and IM followed by some moderately challenging freestyle.  A small prep set leads into the main set which works around 200 race pace


Kicking and IM Set
12 x 100
odds kick @ 2:00, 1:50, 1:40, 1:30, 1:30, 1:30
even swim IM @ 1:30, descend 1-3 and 4-6

Aerobic Freestyle Set
300 free @ 4:00 Goal: Beat 1/3 of your best 1,000 free time
5 x 100 free @ 1:20 descend to P500
600 free @ 8:00 Goal: Beat 2/3 of your best 1,000 free time
5 x 100 free @ 1:20 descend to P500
900 free @ 12:00 Goal: Beat your best 1,000 free time
5 x 100 free @ 1:20 descend to P500
300 EZ Backstroke swim

Prep Set for Pace 50s
12 x 25 @ :40
# 1 - sprint UW kicks and 1st 2 cycles
#2 - "     " and 1st 4 cycles
#3 -  " " and 1st 6 cycles
#4 - easy, minimum cycle count

Race Pace Set
30 x 50 @ 1:00
     1 at P200 +4
     1 at P200 +2
     1 at P200
     2 at P200 +4
     2 at P200 +2
     2 at P200
     3 at P200 +4
     3 at P200 +2
     3 at P200
     2 at P200 +4
     2 at P200 +2
     2 at P200
     1 at P200 +4
     1 at P200 +2
     1 at P200
     3 at P-1

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