9/15/11 - Thursday Workout

Ahhhh! We are back "home" at the OPC as of today. We had a great group this morning and together worked on the following set: A good combo of Freestyle technique and interval training.

Warmup

200 Free (Smooth and easy loosen-up)

100 Kick Choice

100 Swim Choice Equipment/Stroke

Prep. Set

4x50 (Focus on strong push off walls and good streamline)

2x100 Freestyle Pull (Distance Per Stroke (DPS) and count strokes for future reference)

4x25 Build Each (Start off each 25 EZ w/ good technique and build to fast finish)

200 Freestyle Swim (Count strokes and try to descend number of strokes throughout 8 laps)

Main Set

4x50 Freestyle Swim on Interval (Choose an interval that gives you between :05-:10 sec. rest)

100 Swim Choice

6x50 Freestyle Swim on Interval (Choose an interval that gives you between :05-:10 sec. rest)

100 Swim Choice

Post-Main Set (Similar to prep. set - Focus on technique again, now that our bodies are tired)

4x50 (Focus on walls -- especially 2nd wall)

2x100 Freestyle Pull (Distance Per Stroke (DPS) and count strokes for future reference)

4x25 - Alternate Ez/Fast as Possible (FAP)

200 Freestyle Swim (Count strokes and try to descend number of strokes throughout 8 laps)

Warmdown

100 EZ