Our main workout today, after some aerobic on Monday and Active Rest on Tuesday — was geared to be a “Dive Speed Set” for Wednesday afternoon.
Wednesday AM was a little bit of Aerobic conditioning (you can’t have too much of this, as long as the group can handle the volume!) 9×300, descend….with some good FIN work at the end. We are continuing to build our base back up after the Florida HS season.
Wednesday PM was set up to be 5 rounds of Dive 100s off the blocks. I was not impressed with their first round (effort, intensity, results)….so I gave them something to shoot for….and as an incentive I put a limit to the set based on their positive performances.
I asked them go within 3.0 seconds of their lifetime best time. If they could do that, I gave them 1 point. If they got within 2.0 they earned 2 points, and if they got within 1.0 or went a PR I gave them 3 points. As an added stipulation, every heat (we had 5 heats of 6 athletes) had to have at least one person earn a point…..which allowed me in theory to keep the set going all the way through each heat if by chance we got to 50 points after 3 of 5 heats went by on any round. We went until we got 50 points….which ended up being round 3.
I kicked myself because I should have upped the expectations and asked for 80 points! — they were holding back a LOT…and I thought they were just too tired to do it well without the added motivation! But, I am happy with the results because for my athletes, they were good — and the next time I will know more about what they are capable of (we don’t do a lot of this stuff in the fall during HS season, but a little more as we get into the spring and through the summer…..so it’s been since May or June since I’ve seen them do this type of work).
The 10×100 (130) best average set on the end is really important. They learn how to swim well as they are dealing with the pain of cranking some fast 100s. We have to push the athletes to expand their pain threshold through this type of work! I gave my backstrokers 9×100 (140) instead…becuase I didn’t want them to switch their stroking direction. Flyers and Breaststrokers joined the freestylers in the set of 10×100.
We finish with a longer warmdown — in this case an 800 of some mixed swimming and pulling.
AM Workout
3x: 200 Free IM (245) + 200 Kick (330) + 200 Free (230)
3x: 100 Pull (120) + 100 Pull (115) + 100 Pull (110)
9×300 Back-Breast-Free x100 Descend 1-3
3 on each: (4, 355, 350)
300 easy
FINS:
3x: 100 Free (120) + 100 IM (130) + 100 Breast Pull Fast* (140)
200 easy
WORKOUT TOTAL: 6800
