Long Course Tune-Up with Greg Johnson

Greg Johnson, Head Age Group Coach, Greater Pensacola Aquatic Club

We did this one with our Senior groups combined with our top age group training squad. This was our first long course practice since winter training. I just wanted them to get their feel back for the long pool. They were pretty gassed after it.

WU: 1 X 500 (EV. 4TH 25= SCULL)

        10 X 50 PULL (3=FREE + 2= BK) @ 1’00

10 x 100 (50 FLY D/S + 50 FREE DPS) @ 1’35

8 X 50 FLY KICK DESC 1-4 @ 1’00

10 X 100 (50 BK D/S + 50 FREE BUILD) @ 1’35

8 X 50 BK KICK DESC. 1-4 @ 1’00

10 X 100 (50 BR D/S + 50 FREE FAST!)@ 1’45

8 X 50 BR KICK DESC. 1-4 @ 1’05