Our Masters coach, Derek, gave us this workout tonight at swim practice. It's every event swum by Phelps in Beijing, in order:
400 IM Prelims: 50 kick / 50 drill
400 IM Finals: 50 drill / 50 build
200 Free Prelims: Easy
200 Free Semis: Moderate
100 Free (400 Free Relay lead-off): All Out
200 Fly Prelims: Kick
200 Free Finals: FAST
200 Fly Semis: Right Arm / Left Arm drill by 50s
200 Fly Finals: Swim
200 Free (800 Free Relay lead-off): All Out
200 IM Prelims: Kick
200 IM Semis: Build each 50
100 Fly Prelims: Kick on side
200 IM Finals: FAST
100 Fly Semis: Right Arm / Left Arm by 50s
100 Fly Finals: Swim Fast
100 Fly (Medley Relay): Right Arm / Left Arm by 50s All Out
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3300 Total
Workout written by Derek Shipp, coach of the Kansas City Blazers Masters swim team :cheerleader:
For the 200 Fly finals, I think the drill should be to fill your goggles with water and focus on your turns.
make sure you know your stroke count BEFORE you do this :)
For the 200 Fly finals, I think the drill should be to fill your goggles with water and focus on your turns.
make sure you know your stroke count BEFORE you do this :)
