Chris Brookover, YBCC Phoenix
10 pounds of stuff in a 5-pound bag.
Fall 2018 Warm Up
1 x 400 @ 6:00 Loosen
4 x 50 @ :45 Drill w/ Forearm Fulcrums
4 x 100 @ 1:30 Descend 1 – 4
Aerobic
#A+
1 x 600 @ 8:00
1 x 500 @ 6:30
1 x 50 EZ Back @ 2:30
1 x 400 @ 5:00
1 x 300 @ 3:40
1 x 50 EZ Back @ 2:20
1 x 200 @ 2:25
1 x 100 @ 1:10
#A
1 x 600 @ 8:15
1 x 500 @ 6:45
1 x 50 EZ Back @ 2:30
1 x 400 @ 5:15
1 x 300 @ 3:50
1 x 50 EZ Back @ 1:55
1 x 200 @ 2:30
#B
1 x 600 @ 8:30
1 x 500 @ 7:00
1 x 50 EZ Back @ 2:30
1 x 400 @ 5:30
1 x 300 @ 4:00
1 x 50 EZ Back @ 2:30
1 x 200 @ 2:35
Kicking:
#A
3 x 200 @ 3:20 Kicking W/ Fins
3 X
6 x 25 @ :25
Rest :30
#B
3 x 200 @ 3:30 Kicking W/ Fins
3 X
5 x 25 @ :30
Rest :30
Stroke – Perfect Technique – Intervals not that hard – thus you can think.
#Back
6 x 100 @ 2:00 W/ Fins & Fulcrums
6 x 100 @ 1:45 Back Swim – Build Each – Best Average
6 x 50 @ 1:15 Cup Head Drill Back Stroke
6 x 50 @ :50 Back Swim [2nd 25 Faster / Minumum 5 Kicks off wall]
6 x 25 @ :50 Spin Drill Backstroke
2 X
6 x 25 @ :45 Back Swim – All Out Sprint
Rest :30
#Breast
6 x 100 @ 2:00 Breast 4 Kick / 1 Pull – Double Pull Outs
5 x 100 @ 2:00 Breast Swim – Build Each – Best Average
6 x 50 @ 1:10 Free Kick no Board – Triple Pull Outs
6 x 50 @ :55 Breast Swim [2nd 25 Faster / Minumum 5 Kicks off wall]
6 x 25 @ :50 Spin Drill Breaststroke – [Breast Pull / Free Kick – Not Swim]
2 X
6 x 25 @ :45 Breast Swim – All Out Sprint
#Fly
6 x 100 @ 1:45 – Fly Kick On Back w/ Fins
8 x 25 @ :40 Swim Fly [Boys 6 Kicks 5 Strokes, Girls 6 Kicks 7 Strokes]
Rest :40
8 x 25 @ :40 Swim Fly [Boys 5 Kicks 6 Strokes, Girls 5 Kicks 8 Strokes]
6 x 100 @ 2:00 – Fly Kick Underwater – Streamline Position
8 x 25 @ :45 Swim Fly Fast – Horsehoe Finish
1 x 100 @ 3:00 EZ Free
8 x 25 @ :50 Swim Fly Fast
Swim Down
4 x 75 @ 1:30
3 x 50 @ 1:00
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The Swimming Wizard 