July 4th weekend practice #2
Patrick Underwood
GBSA, happy 4th of July! I hope everyone is having a great and safe (and cool enough!) long weekend.
Below is a second practice that I am going to base the rest of this week off of, especially for those competing at NBAC this coming weekend. I very much hope the kids will take the time this evening or sometime tomorrow to get this done
500 choice kdsdk x25
300im kds x25
100 choice sculling
10 seconds rest
8x50 odds free build evens choice race walls :55/1:00
6x50 prime descend 1-3 hold 90% effort 4-6 1:00/1:05
4x50 choice kick 1:00/1:10
2x50 choice all out effort 1:20
8x125 odds 75 choice dsbu x25, 5 seconds rest, 50 people kick 90%
Evens 100 free breath 3537 x25 and build, 5 seconds rest, 25 choice race swim
2:20
3x150 free 2:00/2:10/2:20
6x25 fly odds perfect swim lowest stroke count, evens max effort:35
Repeat set: round 2 25s back
Repeat set: round 3 25s breast
250 swim down