Originally written for ASC Senior on Jan 08, 2020
Meet Line Up this week. Be at the pool at 8am.
Sunday - assist with parking
Warm Up Ladder - with first 3 strokes of each length done to 1/7 rhythm (DEMO)
1 x warm-up snorkel/fins underwater to 3rd black line
50 :45 C/D: 50
100 1:30 C/D: 1:40
150 2:15 C/D 2:30
200 3:00 C/D 3:20
1 x warm-up Back FINS
underwater to 3rd black line with first 3 strokes of each length done to 1/7 rhythm (DEMO)
50 :45 C/D: 50
100 1:30 C/D: 1:40
150 2:15 C/D 2:30
200 3:00 C/D 3:20
2 x Kick + Big Red IM and 200/100P KEEP EM MOVING Cool Water Today, Mix of fast kick, aerobic IM and specific speed.
3 x
50 kick on :45 (C:55, D: 1:00
50 (25 Drill dog paddle, 25 vert arm back kick) 1:00, C 1:05, D 1:10
1 x
25 Fly on :25, B:30, C: 30, D: 40
50 Fly/Bk :45, B: 50, C: 55, D: 1:20
75 Fly/Bk/Br 1:10, B: 1:15, C: 1:25, D: 2;00
100 IM 1:30, B: 1:40, C: 1:50, D: 2:40
100 IM 1:30, B: 1:40, C: 1:50, D: 2:40
75 Fly/Bk/Br 1:10, B: 1:15, C: 1:25, D: 2;00
50 Fly/Bk :45, B: 50, C: 55, D: 1:20
25 Fly on :25, B:30, C: 30, D: 40
100 ez on 2:00 CHOICE
2 x (Round 2 = 4 x through)
1 x 50 at 200P YOUR STROKE 1:00
2 x 25 at 100P YOUR STROKE :45
1 x
100 ez on 2:00
Non State -DIVE 25's x 40
State Qualifiers continue below
Fins
5 x
100 kick on 1:35 (drop 5 from the interval each 100)
100 Swim back on 1:30 (work on underwater swimming and breakouts)
A: Kaden, Kyle, Tedy
B: Anna, Sofia, Chloe, Michelle, Kouske, Claire, Ryanne, Jack, Kaimana, Sadie, Ryan,
C: Malia H, Florian, Parker, Jakob, Fisher,
D: Sean, Emery, Alec, Maya, Lia, Malia Mc, Musashi
E: Kei, Amber, Coco, Melody, Sight, Mana, Ichika, Johana
DISTANCE
TIME
STROKE
TYPE
INTENSITY
EQUIPMENT