Adelphi
University
Men's
& Women's Swimming Team
Training Sets
Workout Set
Warm Up:
6x (50 free, 50 side kick, 50 fly
drill, 50 pull buoy, 50 im, 50 im)
20x 100 on 1:15 (25 fly-50free-25fly)
500 stroke (50 kick 50 drill)
Main Set:
2000 timed kick stroke
--MP did free with a board and held
per 500 (5:48.9-5:47.5-5:46.0-5:39.6)
4x100 IM drill continous
Pulling Set:
10x 200 on 3:00 odd =free (moderate)
even=fly (fast)
4 Speed Set:
24x25 fly on :30 (1-ez drill, 1-no
breath, 1-sprint)
After practice: 500 abdominals and stretched