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This workout was designed to reinforce a few recent lessons for my 12 & Under swimmers. First, high elbow freestyle. We just started doing a new drill, which I call “sword in sheath” to encourage leading with the elbows through recovery.
Backstroke work - technique and effort . . .
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Coming off a high powered sprint session, we went into an aerobic workout to focus on transitions between strokes - specifically looking to 500 free & 400 IM . . .
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A little bit of a wet/dry workout focusing on breakout speed off of turns.
These are our three test sets...I try to get them in 2-3x per season, so I can see where we're missing pieces . . .
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
A relatively short workout to focus on the back end of 100s of stroke. The emphasis is on turning on the legs for the last 50, but without neglecting early speed of the legs.
This workout is generated to increase workload in a short period of time while focusing on finishes and racing at the end of fatigue. I like to make athletes tired, then make them race more. Using chutes to accelerate sprint work.
Just so it’s not the illusion that I don’t actually do yardage – this is a workout from the week before our championship prep week. I strongly believe that every athlete needs 1-2 workouts per week that take them out of their comfort zone.
