EASTERN ZONE SELECT CAMP @ UVA, June 7-10, 2018

Saturday Morning, June 9, 2018- LCM

Team warmup:
400 free drill/kick on back build (by 50's)
2 x 200 @ :15 rest- drill/swim/drill/kick on back by 25's- all in primary stroke
1:00 rest, check HR

3 sets of:
1 x 150- swim 50 in primary stroke (build), 100 swim free br 3/5 by 50's @ 2:30
3 x 50 kick @ 1:10 desc 1-3, #1 on back, 2&3 with boards
50's kick in 1st set are primary stroke; in 2nd set free; in 3rd set 4th best stroke
After 3rd set, finish up with...
8 x 50 swim (build kick) @ :55, odds free, evens choice NO FREE
1:00 rest, check HR

Break into specialty groups...

Mid-distance-
3 sets of :
6 x 50- odds swim free br 3 @ :40, evens swim/kick choice NO FREE @ :55 (#6 @ 1:05)
1 x 150 swim free br 3, "200 set-up" style- get time
:30 rest, check HR
6 x 50- as above
1 x 300 swim free- goal is to be at or faster than your 150 time x2, plus :05- swim it first 150 "200 set-up," then bring in your kick for the last 150
1:00 rest between sets, check HR
After 3rd set, figure average time for the 300's, then finish with...
1 x 300 swim free with fins FAST, trying to be at least :05 faster than your average 300 time.
Check HR and warmdown with the team


 Friday Afternoon, June 8, 2018- LCM
After team warmup, break into stations-

Vertical kick station (in the DEEP END):
1:00 vertical kick IM order by :20 (vertical dolphin kick for :20, then vert breaststroke kick, then vert free)
*After 1:00, go down to the bottom for 1 x vertical dolphin kick blastoff, get as high as you can out of the water
*Add 1 x vertical dolphin kick blastoff after each minute of vertical kicking, up to 5, then back down
:15 rest between rounds, check HR


 Friday Morning, June 8, 2018- LCM
After Team warmup, break into specialty groups:

IM Group-
3 sets of:
3 x 50 ("out & backs" to 25M, flip turn then come back to starting end) @ :55- sit & spin back drill, 2 kicks 1 pull breast drill; focus on the tempo of the back drill, focus on the breast kick driving you
2 x 50 kick FAST with boards (middle set on back) @ 1:15, 1st 50 is free kick, 2nd 50 is breast kick
No rest between sets, check HR after 3rd set.

3 sets of:
4 x 75 @ 1:20 (@ 1:10 in 3rd set) "slide IM," #1 is 25 fly-50 back; #2 is 25 back-50 breast; #3 is 25 breast-50 free; #4 is 25 free-50 fly
1 x 350 swim IM- go 75 swim of each stroke, then last 50 is kick free with boards- get time, descend 1-3 to something juicy!
1:00 rest between sets, check HR

After 3rd round, finish up with...
150's with shnorkels- 100 swim free (even hip rotation, steady head position), 50 kick free with boards (head down, flat on the water); descend these 150's 1-3's until 9:45 a.m., then team warmdown.