Reply To: New USRPT Coach — HS Swimming

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#2465
AvatarSwimVegas
Participant

Day 1 Practice Notes:
Swimmers were able to complete 7 & 10 successful repetitions of the 25s at 100 pace. I feel like this is pretty solid for the first day. Most swimmers had difficulty keeping track of their times, but they got better throughout the practice.

Almost all swimmers were at 15+ successful reps for the 20*12.5. Hopefully this means that some best times for 50 free are in store for our next meet.

Day 2 Practice:
We are limited to 1 hour of pool time tomorrow so the practice will be quick.

Warm Up: 6×50 2x(swim, drill, kick) moderate-build
Skill Set: Flip Turns – 10 minutes
– 2/3 reps of each
– stationary flip + perfect streamline no kick w/rotation to surface
– stationary flip + perfect streamline fly kick w/rotation to surface
– stationary flip + perfect streamline fly kick w/rotation & 3 stroke free breakout
USRPT Set 1: 100 Free – 20×25 2/flip @ 0:35
Recovery Set:
– 4×25 push off + perfect streamline no kick to float then kick rest :05
– 4×25 fist drill freestyle rest :10
USRPT Set 2: 50 Free – 20×12.5 @ 0:30 (12.5 sprint @ pace 12.5 active rest)
Recovery Set:
– 4×25 push off + perfect streamline no kick to float then kick rest :05
– 4×25 perfect freestyle
– 4×25 perfect breast/back

Total Time: ~55 minutes
1800 total yards
750 offered race pace yards