Effective 7k Speed Practice

Brad Herndon, Greensboro Community YMCA

Warm-Up (600):

600 – 75 Swim/25 Skull

Pre-Set (1200):

 8 x

1 x 75 flutter kick on back @ 1:15

1 x 50 Swim (IMO by rd)  @ :45

1 x 25 Dk or BR Kick @ :30

PULL SET (800):

 1 x 800 FR Pull with paddles, buoy, snorkel

Build ¾ c-up into sprint last 25 of each 100

Main Set (2100):

4 x (FINS)

8 x 25’s w/ Fins FAST @ :15 (Goal is to hold under 12 with great underwaters)

1 x 100 EZ @ 2:00

– Extra 1  x 100 without fins @ 2:00 (Prep for Sequel)

4 x (NO FINS)

6 x 25’s FAST @ :20 (Goal is to hold under 15 with good race habits)

1 x 50 EZ/Prep @ 1:00

Post Set (1500):

3x (SHORT FINS)

1 x 200 Fr w/ paddles @ 2:30

1 x 150 Skull or kick mix @ 2:30

1 x 100 Backstroke build turnover @ 1:30

1 x 50 All out anything @ 1:00

Kick-Drill-Sprint Set (700):

7 x 100’s @ 1:45

All are 1 x 50 burnout flutter with board, 25 focused drill, 25 all out sprint

Cool-Down (100):

100 EZ (minimum)