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Optional workout for today

Mike Chorba

Here is the "on your own" optional workout for today when the pool opens and if the air quality drops to the orange level.  Please take into account that your swimmer(s) really exert themselves during practice.  

7:00-8:30

200 FR 200 Choice 100 Kick W/U

10x50 odd FR/even choice  1:10/1:30

4x50 FR no breath flags 1:15

6x25 FLY/FR/BK/FR/BR/FR :45

5x100 FR descend 1-5  2:00,1:50,1:45, 1:40, 1:35

100 EZ

FINS

100 SFKOB (streamline FLY kick on back) :30 rest

6x50 FLY/BK/FR x2 1:15

8x25 FR fast limit breathing :40

DO set 2x

200 Kick w/board

8x25 SKUW (streamline kick underwater) :45

FINS OFF

12x25 IMO :45

12x25 FR :40

4x50 off blocks – keep each within :03  SPRINT 2:00 rest

TURNS

 

8:30-9:45

100 FR 100 IM W/U

7x50 IMO Drop/Add Drill :30 rest

8x25 IMO swim       :20 rest good finishes

2x75 FR 50 DPS/25 sprint :30 rest

FINS

4x25 SKOB :20 rest

4x50 FR build to sprint :30 rest

10x25 FR breath every 3 :20 rest

TURNS

 

9:45-10:45

100 FR W/U

Kick/drill/swim

Do 25’s or 50’s drills

Work on streamline after start (3 dolphin/3 arms before breathing, BR pulldown…)

Work on finishes (don’t breathe flags to wall, know count…)