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Working on stroke work with good aerobic sets today. The warm-up is straight forward, with the 3 rounds starting to set the tone. We’re working off a base 100 time of approximately 1:10-1:15 here.
The pool was crowded this Thursday and thus I decided to go to the long course lanes and keep with the theme from Monday’s swim mostly including longer relaxed low-end aerobic efforts.
This workout is built around your 500 free swimmers. Although your 200 swimmers can benefit here as well. Solid aerobic work in the first 80% of the workout.
A set for your distance team to work on pacing and keeping that pace at the end of their race.
New week starting this Monday with a mix of some longer relaxed low-end aerobic swims and short sets of 25’s working on underwaters and butterfly.
Another session for the sprinters and IM team members. Focus is on speed, breakouts during hard / sprint efforts. The warm-up sets the table for the main part.
In the main sets, the 75’s are structured so the last 75 yields around :10 rest. Starting easy, ending each round strong.
With a busy afternoon and an evening event on the agenda, I managed to sneak in a quick swim in the later morning before lunch. Relaxed aerobic “pyramid” without using any equipment.
Another distance session. Solid aerobic endurance work here. Adjust accordingly so athletes are getting approximately :30 rest after each longer effort.
Tuesday with another quick post-lunch swim including a bit of butterfly work through the first half and non fins freestyle block before a quick recovery.