Practice + Pancakes: UNLV Fires Off Friday Circuit, 15-Meter Speed Wars

While in Las Vegas earlier in the month, SwimSwam got the chance to visit UNLV and film a Friday PM practice. They started things with dryland, where they had a dynamic circuit involving stations indoors and outdoors.

Once they got in the pool and warmed up, it was more of the same as they went through a 6-station circuit:

• Camera Work
  • 2x
    • 50 @ :50, snorkel, “fake breath”
    • 50 @ :50, fins, body-roll kick
    • 50 @ :50 from middle, breath every other + WATCH @ 2:00
• Chutes
  • 6×50 on 1:05 with Chute
    • 2 @ goal time +2, clean, low stroke count
    • 2 @ goal time +1, hold stroke count
    • 2 @ goal time, ok to add 1 stroke
  • 1×75 @ 200 Pace OR 1×50 @ back-end 100 pace (no chute)
• Tempo Trainer
  • 14×25 @ :30/:40
    • Drop 2 clicks every 2 25s
• Flutter w/ Sox
  • 12x Lengths (Bulkhead-to-bulkhead)
    • 4x sox at feet (3 @ :30, 1 @ 1:00)
    • 4x sox at knees (3 @ :25, 1 @ 1:00)
    • 4x sox at thighs (3 @ :20, 1 @ 1:00)
• Altered Course (15m)
  • Down Group – 4×45 @ 2:00 OTB – Beat your best 50
  • Up Group – 4×90 @ 2:00 (from a push) 400 IM/500 Fr Effort, 1×45 OTB MAX
• Fins
  • 6x
    • 1 length Underwater @ :20
    • :10 FAST vertical kick (20 kicks), :10 rest
    • 1 length underwater MAX velocity @ :30

Everyone finished the practice with Speed Wars, essentially a King or Queen of the Hill, broken up by stroke, in the 15-meter pool.