Each year I let the Seniors on the team lead one swim practice. They write the workout and "coach" the team. They usually use their "favorite sets" as the workout. This year the seniors really liked sprinting, so the workout was mostly 50's and 25's. :-)
Here it is... from Nov 25, 2008
400 free
300 back
200 breast
100 fly
10 x 50's on :45
20 x 25's fly w/fins on :30
6 x 50's - sprint 25, get out, do 10 pushups, then swim 25
(this was pretty tough! 60 pushups all together!)
200 drill/swim cool down
Total yards: 2400
(btw, our practices are 1 hour and 30 mins long)
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