SCY
Equipment - Finis Speedbox, fins, cp, snorkels, paddles
Distance-
10 x 200 Free w/cp and snorks on 2:45 EN1+
10 x 75 on 1:50 EN1-EN3
sprint breakouts and last 25
we will wear Temp Trainers to time breakouts and the tempo for the last 25
1 x 500 Free on 7:00 EN2
2 x 50 Back on 1:00 REC
2 x 500 Free w/paddles on 7:00 EN2+
4 x 50 Back on 1:00 REC
4 x 500 Free w/paddles and fins on 7:00 EN3
6 x 50 Back on 1:00 REC
1 x 500 FK w/fins on 7:00 EN3+
Fly and Back -
Micah, Jesi, Sam, Eddie, Mariah
12 x 200 Kick w/fins on 3:15 EN1
10 x 200 (Coach's Choice) on 3:00 EN2+
Back or Fly or Fly/Bk or Fly/Bk/Fr
every swimmer will do 10 x 200's but they will also be doing 5 sprint DK breakouts w/the Speedbox
6 x75 Brst/Fr/Bk Breath Control on 1:45 HYP
5 x 50 CH EZ with paddles on 1:00 EN1
20 x 50 Free w/ paddles BPA on 1:05 EN3
5 x 50 CH EZ on 1:00 REC
Free-
Remaining group
12 x 200 Kick w/fins on 3:15 EN1
12 x 200 Free w/cp and snorks on 3:00 EN2
6 x75 Brst/Fr/Bk Breath Control on 1:45 HYP
5 x 50 CH EZ with paddles on 1:00 EN1
20 x 50 Free w/ paddles BPA on 1:05 EN3
5 x 50 CH EZ on 1:00 REC
Dryland -
Speed Work (no weight vests)
Reaction Drills for 3-5 minutes
5 x {10 TRX crunches
{10 swimmer's pulls
{3 bar jumps
{40 yd dash
each cycle on about a 3 minute rotation
No comments:
Post a Comment