PSU Club Swim

Tonight was Beth’s last practice :(

400 swim, every 4th lap back
5x100 50kick/50 drill stroke @ :15 rest
12x50 @ 1:00 stroke - feel free to mix it up by round!
4x:
1. Perfect technique
2. Build
3. Sprint 

4x100 50 fly or back/50 free or 25 breast/75 free @ 1:35
2x50 drill @ 1:00
200 negative split @ 3:00 (2nd 100 faster than 1st)
3x100  50 fly or back/50 free or 25 breast/75 free @ 1:30
2x50 drill @ 1:00
200 negative split @ 3:00
2x100  50 fly or back/50 free or 25 breast/75 free @ 1:25
2x50 drill @ 1:00
200 negative split @ 3:00

100 easy

24x25 stroke @ :30
6x:
1. Distance per Stroke
2. Fast 12.5 (work breakout)
3. Fast back 12.5 (work finish)
4. Fast

200 easy

400 swim, every 4th lap back
5x100 50 kick/50 drill, choice @ :15 rest
12x50 @ 1:00
Repeat x4:
1. Perfect
2. Build
3. Sprint 

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400 Swim
300 Kick
200 Pull
100 Drill, stroke

5x100 @ 1:20/1:30 maintain pace

8x50 overkick @ 1:00

Ladder: 

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400 every 4^th lap back
300 50 K/50 Drill IMO
200 25 drill stroke/ 25 free
100 fly kick on back

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300 Swim
300 Kick
300 25 Scull/25 Drill

6x50 “overkick” @ 1:00
6x75
1, 4 - @ 1:05 
2, 5 -  @ 1:00
3, 6 – @ :55

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400 Swim
300 K/D/S each stroke
200 D/S IM
100 IM

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400 Swim, every 4^th 25 backstroke
2x200 25 scull/25 drill @ 3:15
8x50 “overkick”/6 beat kick @ 1:00
4x100 Descend @ 1:20

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Tonight was Miller and Kirsten’s first practice coaching!!!

300 swim
3x100 K/S/D/S @ 2:00
8x50 6 beat kick @ 1:00 (for every cycle of free strokes, or for every two strokes, kick 6 times, or kick 3 times per pull, basically you are “over kicking”)
20x25 @ :40
odds - underwater
evens- fly kick on back

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Warm Up:
Repeat 3 times
200 Swim
100 Kick
50 Scull

12x25 from mid-pool, work on your turns

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Tonight was Lee’s last practice coaching :(

400 Swim
4x50 25Kick/25Drill IM @ 1:00
4x50 Scull @ 1:15
4x50 Build @ 1:00

6x200 build 1-3, 4-6 @ 2:45/3:00/3:30

100 easy

10x100 stroke breast @ 1:45, back/fly @ 1:30
50 Kick
25 Drill
25 perfect technique

20x50
1-5 @ 1:00
6-10 @ :45
11-15 @ 1:00
16-20 @ :40 

8x25 from mid-pool, work on your turns @ :40
Focus on accelerating into the wall- it’s physics people! The more force you hit the wall with, the more force you will push off of it with! 

300 easy