Derek Young, Seattle Metropolitan Aquatic Club
Senior Performance –Friday January 10, 2020 (500 freestyle)
1 x 200 (315) w/ snorkel + 12 x 50 (45) FR/BK x 25 (max UWKs) + 3 x 100 (150) kick, descend 1-3
1 x 200 (315) w/ paddle head + 4 x 100 (145) R/L/6 kick switch/swim x 25 + 6 x 50 (130) kick, fast
9 x 50 (115) deadstart sprint FR/stroke x 25 w/ fins
3 x 50 (1) drill + 1 x 50 (55) 500 pace + 2
3 x 50 (55) drill + 1 x 50 (45) 500 pace + 1
3 x 50 (50) drill + 1 x 50 (35) 500 pace
1 x 200 2ABD
6 rounds:
1 x 125 (215) red
1 x 50 (50) 500 pace
1 x 25 (45) easy (+1 x 25 each round)
3 x 150 (3) FR, FR/BK x 75, BK x 150
Broken “500” as
100 + 50 + 100 + 50 + 100 w/ personalized rest
1 x 200 social kick w/ friends
———–
Make sure you are following the Swimming Wizard on Instagram and Twitter for hundreds more ideas, sets, and swim workouts from coaches all over the world.