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  • Senior and Junior 032408

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    atarijpb
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    This practice plan summarizes workouts for both senior and junior swimmers. For seniors: the practice begins with dryland and includes 600 swim with kicking drills, 200 kick, 300 pull, and 8x75 IM intervals. There are also 5 rounds of circuit training including free pull, vertical kick, Tarzan drill, and IM sprints. If time, swimmers will do 10x50 underwater flip turns. For juniors: the practice also begins with dryland and includes 400 swim, 200 kick/drill, and 8x50 build/steady intervals. Juniors will do the same 5 rounds of circuit training as seniors. If extra time, they will do 8x75 IM intervals.

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    This practice plan summarizes workouts for both senior and junior swimmers. For seniors: the practice begins with dryland and includes 600 swim with kicking drills, 200 kick, 300 pull, and 8x75 IM intervals. There are also 5 rounds of circuit training including free pull, vertical kick, Tarzan drill, and IM sprints. If time, swimmers will do 10x50 underwater flip turns. For juniors: the practice also begins with dryland and includes 400 swim, 200 kick/drill, and 8x50 build/steady intervals. Juniors will do the same 5 rounds of circuit training as seniors. If extra time, they will do 8x75 IM intervals.

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    14 views1 page

    Senior and Junior 032408

    Uploaded by

    atarijpb
    This practice plan summarizes workouts for both senior and junior swimmers. For seniors: the practice begins with dryland and includes 600 swim with kicking drills, 200 kick, 300 pull, and 8x75 IM intervals. There are also 5 rounds of circuit training including free pull, vertical kick, Tarzan drill, and IM sprints. If time, swimmers will do 10x50 underwater flip turns. For juniors: the practice also begins with dryland and includes 400 swim, 200 kick/drill, and 8x50 build/steady intervals. Juniors will do the same 5 rounds of circuit training as seniors. If extra time, they will do 8x75 IM intervals.

    Copyright:

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    Senior 032408

    Begin with Dryland as outlined on Saturday

    Set up lanes so no more than 5 kids in each lane

    600 Swim - Every 4th Length Choice Scull


    200 Kick
    300 Pull - Breathe X 5

    8 X 75 IM Order - All Kick/Drill/Swim X 25’s - Choice Drill - All @ 1:20

    5 X Thru - On 6:00 - Each Round should take about 5:00/5:15 to Complete!


    - 175 Free Pull - Breathe X 3 - :15 Rest
    - 1:00 Vertical Kick - :45 Sec Hands Out of Water/:15 Sec Streamline - Keep Body
    Inline - Really Important to not Hang Butt Behind - Straight Body Position - :15 Rest
    - 25 Tarzan - Strong, Fast Kick - Head Out of Water and Still! - :15 Rest
    - 4 X 25 Fast IMO - All Take :10 Between Each - Last 25 Fast Free Pull
    - Rest until start of next round

    If Time - 10 X 50 UW Flip Turns @ 1:00 like we did with the Juniors on Friday, 3/21.

    200 EZ Swim Down

    Junior 032408

    Begin with Dryland as outlined on Saturday

    400 Swim
    200 50 Kick/50 Drill
    8 X 50 @ 1:00 - Odd/Choice Build, Even/Choice Steady Effort

    5 X Thru - On 6:15 - Each Round should take about 5:20/5:40 to Complete!


    - 175 Free Pull - Breathe X 3 - :15 Rest
    - 1:00 Vertical Kick - :45 Sec Hands Out of Water/:15 Sec Streamline - Keep Body
    Inline - Really Important to not Hang Butt Behind - Straight Body Position - :15 Rest
    - 25 Tarzan - Strong, Fast Kick - Head Out of Water and Still! - :15 Rest
    - 4 X 25 Fast IMO - All Take :10 Between Each - Last 25 Fast Free Pull
    - Rest until start of next round

    If Time - 8 X 75 IM Order - All Kick/Drill/Swim X 25’s - Choice Drill - All @ 1:30

    200 EZ Swim Down

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