Practice for November 8, 2014
Overview
- Date: 2014-11-08
- Coach Logan Keirstead
- Start Time: 08:30:00
- End Time: 10:00:00
- Distance: 3000 m
- Attendance: 11
- Pool: Dieppe Aquatic and Sports Centre
Workout
Activate (neck, arms, hips, legs)
Warm Up: 1200 m
4 x 100 m: SKDP (Swim, Kick, Drill, Pull), 4 x 200 m (SKDP)
Mini SPRINT/Race Pace: 300 m
2 x 100 m "Broken 100" (25 m w 5 s rest, 50 m w 5 s rest, 25 m) subtract 10s from your total 100 m time to have "approx" race pace TODAY. Do 100 m EASY recovery between 2 x 100 m
Kick/Pull Set: 600 m
2 x 100 kick build, 15 s rest
100 pull EZ
2 x 50 kick build, 10 s rest
100 pull EZ
2 x 25 m ALL OUT, 5 s rest
50 pull EZ
Main Set (10 s rest after each distance): 600 m
2 x 100 m | 1:40 | 1:45 | 1:50 | 1:55 | 2:00 |
200 m | 3:20 | 3:30 | 3:40 | 3:50 | 4:00 |
2 x 100 m | 1:35 | 1:40 | 1:45 | 1:50 | 1:55 |
Warm Down: 300 m
100 swim, 100 kick, 100 pull
Stretching
- Created by Étienne Beaulé on
- Modified by Logan Keirstead on