Senior

Monday [6 Jan 2025]

[6:45-8:30 pm]

Objective: Race Pace Practices: 100 pace

Equipment: Fins

Warm-Up [15 min / 6:45-7:00 pm]

300 S

200 K

100 Drill

PreSet : [15 min / 7:00-7:15 pm]

Objective: Sprint Prep

20x25 on :40

[1-4) hold18 sec/25 - Low DPS

[5-8) hold 17 sec/25 - Low DPS

[9-12) hold 16 sec/25 - Low DPS

[13-16) hold 15 sec/25 - Low DPS

[17-20) hold Fastest possible time and Low DPS

Prep Set 2 : [15 min / 7:15-7:30 pm]

Objective: Fast Turns

3x Jumps from the wall straight into a sommersault

1x75 Sprint into/out of turn min 12.5 - Looking for fast turn off wall on back in streamline

1x25 Easy

2x Jumps from the wall straight into a sommersault

1x75 Sprint into/out of turn min 12.5 - Looking for fast turn off wall on back in streamline

1x25 Easy

1x Jumps from the wall straight into a sommersault

1x75 Sprint into/out of turn min 12.5 - Looking for fast turn off wall on back in streamline

1x25 Easy

Main Set : [60 min / 7:30-8:30 pm]

Objective: [100 Race Pace Work *Running Primarly out of deep end

2x Choice Stroke Each Round

1x25 on 1:00 Sprint from the blocks through turn - Goal: hit first 25 of LPB 100 Split

2x50 on :50 Sprint with max underwaters

1x25 on 1:00 From a turn Sprint to finish - Goal: hit under last 25 of LPB 100

1x50 Easy on 1:30

|2x Fins

4x25 on :30 Max Underwater dolphin kick

2x75 on 1:10 50 Build swim, last 25 max underwater dolphin kick

4x25 on :30 Drowning kick

1 min rest [*on Second Round Flip Drowning & underwaters 25 order]

|2x

1x25 on :30 Sprint from the blocks

1x50 on :50 sprint from a push

1x25 on :30 sprint from a push - Get out to repeat

Rest 2 min

1x100 on 2:00 Broken at 25 for 10 from the blocks

1x100 Easy

Repeat FULL Set

200 cool down