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Sample

Practice

FROM HEAD COACH
MARTA BELSH

practice
with us
Practice

Warm Up

400 Swim Choice

4x50 @ 1:00

Alternating:

- 25 Drill, 25 Swim

- 50 Build Choice

Main Set

3x100 @ 1:45

-Perfect Stroke, Details Matter, SC, KO, BP

2x300 @ 5:00

- With Fins & Paddles

- Alternate:

- 50 Back

- 50 Breast (Control Stroke)

3x100 @ 1:45

- Best Stroke, Building Each, Details Matter

- Descend 1-3

3x200 @ 3:00

-With Fins

- Alternate:

- 50 Fly  (Work on UWK & Long Stroke)

- 50 Free (Breath every 5, control)

3x100 @ 1:45

- Best Stroke, Maintain Details (SC, KO, BP)

- Descend 1-3

6x100 @ 1:40

- IM with Fast Turns

- Descend 1-3

3x100 @ 1:45

- Best Stroke, Details Stay Consistent

- Hit Negative Splits

12x50 @ :55

- IMO

- Alternate:

- 2 Technical Focused

- 1 Strong

Cool Down

*REPEAT BELOW 2x*

6x25 @ :35

- KNB (Kick No Board), Arms Down

3x50 @1:00

- Drill work of choice

6x25 @:30

- Build to FAST

- Focus on technique

100 Easy Swim

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