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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I’m hoping everyone can find time to get in the pool this weekend, and work on the strokes you are swimming at nationals, since most of you are swimming at least one event that isn’t freestyle (there are also 350+ people signed up for 50 free at nationals… might be in your best interest to focus on a stroke!)

300 Swim
300 Kick
300 25 scull/25 drill choice

8x75 free
2- @ 1:10
2- @ 1:05
2- @ 1:00
2- @ :55

4x125 @ 2:00 stroke
1- 50 easy free, 75 fast
2- 25 fast, 50 easy free, 50 fast
3- 50 fast, 50 easy free, 25 fast
4- 75 fast, 50 easy free

5x100 Kick @ 2:00/2:10, hold a pace  you establish in the first 100- make these fast! all of you need to improve on your kicking in your races.

100 easy 

10x50 Stroke
3- @ 1:10
3- @ 1:00
3- @ :55
1:00 rest
1- all out, for time 

100 easy

4x200 @ 2:35/2:40/2:50
maintain a strong pace, try to even split each 200 (glance at the clock going into your turn at the 100 mark, and then try to match that time on the 2nd 100!)

Broken 100 swims - 4x(4x25) @ :20 (free)/ :25 (fly/back) / :30 (breast/IM)
SPRINT these 25s- treat them like broken 100s, combine the 25 times to get your 100 time. Take :30 rest between each

50 easy

More broken 100s - 4x(2x50) @ :40 (free)/ :50 (fly/back) / :55 (breast/IM)
take :30 rest between each round 

200 easy

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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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