Workouts

 

 

Gold/Gold Elite: Summer Awards Prep 7/12

 

*Workouts and cycles are written for short course yards. Add :05 per 50 if doing meters/25's same cycle

NATIONAL AND SENIOR

Sunday July 15

300 free 4:30

200 back 3:20

100 IM 1:40

4 x 50 kick 25 fast/25 easy 1:00 2x

 

2 x 100 kick 1:40

4 x 50 drill 1:00 (Round 1)/3 x 50 drill 1:00 (round 2)/2 x 50 drill (round 3)/1 x 50 drill (round 4)   4x

 

5 x 300 :30

odds-paddles only 

evens-no paddles-backstroke perfect technique

 

20 x 50

2 x free :50

2 x back :40

1 x back drill 1:00

 

200 warm down

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

           

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
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