The Sprint Group (Black Group) at Trinity University swims once a day 6 days a week. Our practice block is 2 hours 30 minutes long, with a 15 minute land warm up which includes stretching and foam rolling.

Returning from Thanksgiving, as a group we are staying fit before finals week (next week) and preparing for our 3 week Christmas training camp held here at school. I am using this time to share with the athletes what training camp is going to be like, since some of the guys are now going to be training for the 200IM.
The general theme of today, and our training camp, is kicking and the 3rd and 4th 25s of the 100. We’ve already gotten the speed from the first semester of training.
400 swim every 4th 25 no freestyle
400 IM swim with no arms (arms by the side). focus: core awareness and body position
8×50 25 scull / 25 drill mix up the sculling, no adjacent 50s can be the same sculling (ex: windshield wiper scull on #1, seated chair scull on # 2, windshield wiper scull on #3)  (sometimes they do the same scull over and over and it drives me nuts because they need to develop a mastery of the water not repeat the same old stuff…however I like to encourage play and choice in the matter)
12×75 @ 1:45
25 kayak drill (thank you Mike Bottom at the Race Club, and Floswimming) / 25 choice drill / 25 swim
odds: freestyle  evens: backstroke
(backstroke is crucial for the IMERs and opens up the shoulders of the freestylers)
Right now, close to all, if not all, muscles are warmed up.
I will probably add 4×50 swim descend 1-4 on 1:00 to put it all together.
(I often call audibles during workout, so that I can change the course of workout based off of what I see)
IM Group
2 rounds
@ :30 per 25.
25 (butter)fly
50 fly/back(stroke)
75 fly/back/breast(stroke)
100 IM
6×50 with fins
25 underwater dolphin kick
25 dolphin surface kick on back
1×250
25fly/50back/75breast/100 free
(some may say this is what the 200 IM “feels like”)
Freestylers/Stroke
Power Cords– stretchcordz red with safety belt. We wrap them around the blocks at our pool and swim against them. I like these, as opposed to powerwracks(which I like as well but we don’t have) because they are dynamic (the resistance gets harder as you go further) and they are easy to set up and transport. A stroke cycle is defined from hand entry to hand entry as 1. (2 strokes per cycle free/ba, 1 stroke per cycle fly/brst)
5×5 cycles
1×25 ALL OUT (no cord)
4x4cycles
1×25 ALL OUT (no cord)
3×3 cycles
1×25 ALL OUT (no cord)
2×2 cycles
1×25 ALL OUT (no cord)
1×1 cycle
1×25 ALL OUT (no cord)
After the cords, the IMERS will do this same set mixing in strokes.
The freestylers will do:
10×100 @ 2:00
odds: Easy
even: 25 fast/75 ez, 50 fast/50 ez, 75 fast/25 ez, 100 ez, 100 fast
Then, both groups finish together with:
24×25 kick @ :40
1ez, 2 fast, 2 ez, 3 fast

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