June Sets

Quality Set lcm

40 x 50s from a push:

  • 16 x 50        4 times, 3 easy 1 FAST (25 lows avg)  on  1:00
  • 12 x 50        3 times, 2 easy 2 FAST (25 lows avg)  on  1:05
  • 8 x 50           2 times, 1 easy 3 FAST (25 mids avg) on  1:10
  • 4 x 50           1 times, 4 FAST (26 , 27 , 27 , 26 )    on  1:15

Speed/Power Set 13.5 yards (widths)

2 x Through:

  • 4 x 13.5s     Wall jump 4 strks 80% arms 100% legs        on   :50
  • 1 x 100        Easy Drill swim
  • 2 x 13.5s     Wall jump 4 strks ALL OUT (sml paddles)   on   :50
  • 1 x 100        Easy Drill swim
  • 2 x 13.5s    Wall jump 3 fly stks ALL OUT (sml paddles) on   :50
  • 1 x 100       Easy Drill swim
  • 2 x 13.5s    Wall jump 4 strkes only ALL OUT (no equip) on   :50
  • 2 x 25          From blocks 100 fr first 25 feel, light arms on 2:00

Lactate Set lcm

1 x Through:

  • 16 x 50s      4 times, 3 east 1 ALL OUT 100 fr breathing  on 2:00
  • 6 x 100        ALL OUT 25 fr, 25 fly, 25 fr, 25 surf kick (1:07 avg.)
        •  on 6:00, 5:00, 4:00, 3:00, 2:00

Cross training swim Set:

4 times through with green cord attached to the wall no rest unless shown.

  • 1 x rope climb     Fast up the rope
  • 3 x pull ups          Hold great line pull ups, Drop from pull up bars
  • 1 x 25 all out       Don’t touch bottom, to a sprint 25 (rest 20 sec)
  • 1 x 25 all out       Green cord assist 25, no pull and finish to wall
        • rest 2 minutes and repeat

we worked a lot on technique when swimming slow or medium speeds. Anything fast we really tried to just race!!

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