District of Columbia Recreation and Parks Masters Swim Team

District of Columbia Recreation and Parks Masters Swim Team

Coaching Calendar

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Garret

November 27, 2018 @ 7:00 pm - 8:30 pm

DCRP Swim Practice – November 27, 2018

Lanes 1&2

Warm Up (1200)

800 Swim 300, Kick 100 Repeat

200 Stroke Choice Down; Scull Return

4×50 swim, best stroke down, freestyle return (build each 25 to about 90% speed) @:40-45

Main Set #1(1600)

100 Race Pace

6×25 free @ :30

4×50 free @ :60

2×75 free @ 1:40

1×100 free @ 2:00

200 easy @ 4:00

2x

Transition Set (300)

300 Six strong butterfly kicks off each wall in streamlined position; easy swim remainder

Main Set #2 (1000)

20×25 100 Race Pace with recovery swims

2×25 @ :40 Butterfly Followed by 50 Recovery

4×25 @ :40Backstroke Followed by 100 Recovery

6×25 @ :50 Breaststroke Followed by 150 Recovery

8×25 @ :30 Freestyle Followed by 200 Recovery

 

Lanes 3&4

Warm Up (1200)

800 Swim 300, Kick 100 Repeat

200 Stroke Choice Down; Scull Return

4×50 swim, best stroke down, freestyle return (build each 25 to about 90% speed) @:40-45

 

Main Set #1(1600)

100 Race Pace

6×25 free @ :35

4×50 free @ 1:10

2×75 free @ 1:45

1×100 free @ 2:10

200 easy @ 4:15

2x

 

Transition Set (200)

200 Six strong butterfly kicks off each wall in streamlined position; easy swim remainder

 

Main Set #2 (1000)

20×25 100  Race Pace with recovery swims

2×25 @ :45 Butterfly Followed by 50 Recovery

4×25 @ :45 Backstroke Followed by 100 Recovery

6×25 @ :60 Breaststroke Followed by 150 Recovery

8×25 @ :40 Freestyle Followed by 200 Recovery

Lane 5

Warm Up (1000)

600 Swim 200, Kick 100 Repeat

200 Stroke Choice Down; Scull Return

4×50 swim, best stroke down, freestyle return (build each 25 to about 90% speed) @:40-45

 

Main Set #1(1600)

100 Race Pace

6×25 free @ :40

4×50 free @ 1:15

2×75 free @ 1:50

1×100 free @ 2:15

200 easy @ 4:30

2x

 

Transition Set (200)

200 Six strong butterfly kicks off each wall in streamlined position; easy swim remainder

 

Main Set #2 (1000)

20×25 100  Race Pace with recovery swims

2×25 @ :50 Butterfly Followed by 50 Recovery

4×25 @ :50 Backstroke Followed by 100 Recovery

6×25 @1:10 Breaststroke Followed by 150 Recovery

8×25 @ :45 Freestyle Followed by 200 Recovery

Lane 6

Warm Up (1000)

600 Swim 200, Kick 100 Repeat

200 Stroke Choice Down; Scull Return

4×50 swim, best stroke down, freestyle return (build each 25 to about 90% speed) @:40-45

 

Main Set #1(800)

100 Race Pace

6×25 free @ :40

4×50 free @ 1:15

2×75 free @ 1:50

1×100 free @ 2:15

200 easy @ 4:30

Transition Set (200)

200 Six strong butterfly kicks off each wall in streamlined position; easy swim remainder

Main Set #2 (1000)

20×25 100  Race Pace with recovery swims

2×25 @ 1:00 Butterfly Followed by 50 Recovery

4×25 @ 1:00 Backstroke Followed by 100 Recovery

6×25 @1:15 Breaststroke Followed by 150 Recovery

8×25 @ :50 Freestyle Followed by 200 Recovery

 

 

Details

Date:
November 27, 2018
Time:
7:00 pm - 8:30 pm
Event Category: