Wednesday PM at DPHS and Thursday AM at UCSB

Wednesday PM at DPHS

DRYLAND MADNESS WITH ERIK HANSEN (1 hour)

swimming workout

400 EZ
12x50 as 25 free/25 breaststroke underwater
8x20 sprint turns
20x50 as 3 fast 1 EZ on 60
10x100 pull on 1:10 (breath 3)
200 Warm Down

Thursday AM at UCSB (LCM)

The AM practices at UCSB are designed for the elite level swimmer and water polo player that attends practice regularly.

400 EZ, 200 Kick EZ
200 as back/breast
6x50 descend breathing 6 to 1 on 60
5x100 pull breath 5 on 1:30
8x20 meter sprints
30x100 on 1:40 best average
power rack training
2 pulls 1 20 meter sprint
3 pulls 1 20 meter sprint
4 pulls 1 20 meter sprint
3 pulls 1 20 meter sprint
2 pulls 1 20 meter sprtin
200 WD