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Friday January 15
Coach Laura ~ Near RP set
Warm up
  1. 600 OYO warm up
Drill
  1. 3 x 100: 25 fingertip drag/50 swim/25 2 arm backstrok
    4 x 50: 25 water polo/25 build down
    4 x 25; 12.5 fast underwater/vertical kick/12.5 sprint to wall
    700/1300
Main
  1. This set is designed for the swimmers to achieve near-race-pace speeds and progress in intensity through the set.

    4 x 175 @ Rest :60 Beat your best 200 time -remember this is a 175 - so 100% effort is NOT required!
    200 ez swim
    6 x 90 (float the last 10)@ rest :60 Beat your best 100 time - remember this is 90 yards! 100% effort not required!
    200 ez swim
    8 x 50: on your 100C interval: be within 2.0 sec of your best 50 free time
    1 x 400: cool down swim

    Done correctly, the athlete will be swimming at 88% of 200 race pace on the 175s, at 90% of 100 race pace on the 90s, and at least 90% OF 100 race pace on the 50s.