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New Bern Practices
Week 16 - Taper week for ALL Swimmers
Monday (100 Free - 3000
500 Choice
400 IM (Kick – 50 Hard/50 easy)
3*100 Free @ 2:30 (E/M/H by rep)
4*50 @ 1:15 (25 kick / 25 build)
100 Easy Choice
 
Main Set  
(59/62/74) MS/CW/JW     RB/SL/CJ/TS
5*100 Free @ 45%         (130/135/155)
3*100 Free @ 55%         (125/130/147)
1*100 Free @ 65% (120/123/140)
1*100 Free Best Effort OTB
 
500 Cooldown
 
Tuesday(200 Free) - 2900
500 Choice
400 IM (Kick – 25 Hard / 75 easy)
3*100 Free @ 2:45 (E/M/H by Rep)
4*50 @ 1:15 (25 kick / 25 build)
100 Easy Choice
 
3 Rounds
{
200 Free (Just make it effort)@
Rd 1: 3:00/3:20
Rd 2: 3:15/ 3:30
Rd 3: 3:30/3:40
 
100 Pull (Best avg across the rounds)@
Rd 1: 3:00
Rd 2: 3:15
Rd 3: 3:30
 
3 Minute Break
}
 
500 Cooldown
 
 
Wednesday(100 Stroke - 2700
500 Choice
400 IM (50 Kick/ 50 Drill)
3*100 Free @ 3:00 (3/5/7 breathing by rep)
4*50 @ 1:30 (25 kick / 25 build)
100 Easy Choice
 
Main Set  
(70/85/100)
3*100 Str1 @ 45%         (148/210/235)
2*100 Str1 @ 55%         (140/200/225)
1*100 Str1 OTB @ 65% (135/155/215)
1*100 Best Effort  OTB
 
500 Cooldown
 
 
Thursday (100 IM) - 2600
500 Choice
4* 100 IM @ 2:30 (Odd Reps: Kick Fly/Br / Even Reps: Kick Bk/Fr)
3*100 Free @ 3:00 (3/5/7 breathing by rep)
4*50 @ 1:30 (25 kick / 25 build)
100 Easy Choice
 
Main Set  
(74/86/93) Interval 1: All but = 2) Hunter/Anna/Evan & 3) Sophia, Madi, Luke, Megan
2*100 IM @ 45%         (155/215/225)
2*100 IM @ 55%         (147/205/215)
1*100 IM @ 65% (140/155/205)
1*100 IM Best Effort OTB
 
500 Cooldown
 
Friday (WU + Stretch)
500 Choice
4* 100 IM @ 3:00 (Odd Reps: Kick Fly/Br / Even Reps: Kick Bk/Fr)
3*100 Free @ 3:00 (3/5/7 breathing by rep)
4*50 @ 1:30 (focus swim)
4* OTB to mid pool Choice
Team Stretch
 
Saturday(Races)
Meet Warm Up
Pads in Racing