Today’s practice is fairly simple (a warm up then a primary set) with a little bit of everything. For the primary, the main focus is the 4x50s. The 100s as 75/25 are more of a ‘preset’ for the 50s and an opportunity to get your mental state in a place to optimize the 50s. The 2x200s pull and 100 drill/swim are opportunities to slow things down, and focus on one or two technical changes that require a bit of extra attention.

WU-100 Fr/25 Kick/75 Fr/25 Kick/50 Fr/25 Kick/25 Fr/25 Kick

Primary (2 rounds)

3×100 Fr on rest :20 as 75 build/5 seconds rest/25 uptempo

4×50 Fr FAST on rest :30
**Goal is to hold fastest pace possible; each 50 should be within 1 second of each other for consistency

**Rest an extra :30 after the final 50 to transition into the next portion of the set

2×200 Fr pull on rest :20

1×100 Fr as 25 drill/25 swim

Rest 1:00 between rounds

Total :2350 + WD

Kevin Kearney

Recent Posts

The Importance of Water Safety Skills for Children in Albany, NY

Excel Aquatics in Albany, NY, offers private swim lessons that focus on teaching water safety…

4 days ago

Private Swim Lessons for Special Needs Children in Albany, NY

Excel Aquatics provides private swim lessons for special needs children in Albany, NY, offering personalized…

2 weeks ago

Why Choose Private Swim Lessons for Adults in Albany, NY

Looking for private swim lessons for adults in Albany? Excel Aquatics offers one-on-one instruction in…

3 weeks ago

The Benefits of Private Swim Lessons for Children in Colonie, NY

Learning to swim is a vital life skill, especially for children. At Excel Aquatics, our…

4 weeks ago

Why Private 1:1 Swim Lessons Are Best for Young Learners

Private 1:1 swim lessons provide the best learning environment for young swimmers who need focused…

1 month ago

Top Benefits of Year-Round Swim Lessons for Kids

Swimming is a life skill that requires consistent practice, which is why year-round swim lessons…

1 month ago