Coach Laura
In honor of the olympics a workout theme around 8-8-08
Warm up
Swimmer's choice
(600m)
Drill
- 8 x 50:
Odds: 8 count kick drill
Evens: 25 breathe to the right for 8 strokes/25 breathe to the left for 8 strokes
8 x 25:
Odds: 8 strokes no breath/the rest swim normal
Evens: 8 strokes FAST/the rest Eazy
(600/1200m)
Main Sprint Set
- 8 x 100 on the 180 (3 min):
Odds: 50 kick/50 FAST
Evens: 20 EZ/80 FAST
8 pullouts
8 min of kicking:w/ BOARD: Ring the cow bell every 8, 18, 28, 38, and so on seconds for them to go fast or slow
8 x 25: odds: 8 strokes FAST/evens: 8 strokes non-free
Distance Set
- Distance Set:
4 x 8 min swims (#2 & 4 pull or swim w/ paddles only breathing 8 to the right & 8 to the left)
8 min kicking (see above)