Practice for October 7, 2014
- Date: 2014-10-07
- Coach Logan Keirstead
- Start Time: 20:00:00
- End Time: 21:30:00
- Distance: 2600 m
- Attendance: 13
- Pool: Dieppe Aquatic and Sports Centre
Workout
Activation: Neck, arms, hips, legs
Warm Up: 700 m
200 pull free, 100 kick back, 50 fly, 200 kick choice, 100 fly drill, 50 back
Kick Set: 700 m (including 4 mins of v.kick as 50 m of swimming)
4 x 75 m kick on front (fly or flutter), 15 s rest
25 m swim EZ
4 x 1 min vertical kick HARD (fly or flutter), 1 min rest
25 m swim EZ
4 x 75 m kick on back (fly or flutter), 15 s rest
Breaststroke kick drills: 100 m
2 x 25 m egg beater on back
25 m kicking hands on front
25 m kicking hands on back
Pacing Set: 800 m
PICK YOUR PACE. GOAL: keep same pace through whole set. 20 s rest between each interval, adjust your pace as you go through th set (most likely to slower pace time). Set should be done using 1 stroke, OR IM.
8 x 25 m | 20 | 25 | 30 | 35 | 40 | 45 | 50 | 55 |
4 x 50 m | 40 | 50 | 1:00 | 1:10 | 1:20 | 1:30 | 1:40 | 1:50 |
2 x 100 m | 1:20 | 1:40 | 2:00 | 2:20 | 2:40 | 3:00 | 3:20 | 3:40 |
200 m | 2:20 | 3:20 | 4:00 | 4:40 | 5:20 | 6:00 | 6:40 | 7:20 |
Warm Down: 300 m
100 swim choice, 100 pull choice, 50 double arm back, 50 dolphin dives
- Created by Étienne Beaulé on
- Modified by Logan Keirstead on