Practice + Pancakes: Virginia Women Conquer Power + Speed

FORM is swim goggles with a smart display. FORM is a sports technology company with a simple mission: to break down the barriers between what swimming is and what it could be.

After the Pro Swim Series stop in Greensboro, SwimSwam embarked on the East Coast Pancake Tour 2019. This tour will be taking fans to various swimming programs along the east coast for Practice + Pancakes, Beyond the Pancakes, and maybe a few more pancake goodies thrown in.

In case you missed it yesterday, we stopped by University of Virginia, where a group of their women’s team were throwing down some serious in-practice speed. This is the entirety of that workout:

1×200 Loosen

10×100 50kk stroke w/board , 50 Free 2 bre @ 1:40 aerobic Dec 1-5/6-10 to faster

FINS – Note*Desc on 100’s IM, otherwise Hold same times/effort throughout (FLIPS & 6’s ON EVERY WALL)4×25 @ 20 fly/3×50 Back @ 40/2×75 @ 1:05 free/1×100 IM @ 1:40

4×25 @ 25 fly/3×50 breast@ 50/2×75 @ 55 free/1×100 IM Faster @ 1:40

4×25 @ 30 fly/2×75 @ 45 free/1×100 IM Fastest

AT 4PM DO STARTS

2rds ALT w/TOWER’s BELOW:
16×12 @ 30 RAX Kickout Progression

BREAST TOWERS
1×25 Breast w/Dolphin KK Focus on Power Lunge into tight line  (FINS) @ 1
1×25 Breast w/Flutter Kick, FOCUS on HIGH RATE w/Power Lunge (FINS) @ 1
1×25 Swim 2k/1p (each stroke explosive with power drive) (FINS OFF) @ 1:15
1×25 U/W Pullouts No air @ 1:15
1×25 RACE @ 1:15
1×50 easy @ 2:00
1×50 RACE

FREE/BACKSTROKE TOWERS (.5/1 bucket)
6×20 STROKES MAX – 1st 4 BAND/BOUY, last 2 swim @ 1, 1×50 easy @ 2, 1×50 MAX Swim

FLY
2×3+2 Power Pulldowns + Dead Start 5 Strokes MAX EFFORT @ 1
2×10 Strokes PUSH & GO @ 1
2xKC+FULL 25 MAX EFFORT @ 1
1×50 easy @ 2
1×50 RACE

ALL TOGETHER
2×50 MAX EFFORT @ 1 GO AS FAST AS YOU POSSIBLE CAN ON #1, CAN YOU KEEP #2 within 1 sec????