Generally on Fridays I ask the athletes to do a major Kick Set. Our set for today, for most people is 12×100 on (2:00), kicking 3 100s of each stroke FAST.
The (2:00) interval for us is pretty long, so the athletes on this particular day are getting more rest per repeat than they generally get during kicking sets. The 25s at the end are designed to allow the athletes to access a little bit of speed — which at the end of the week is very important.
The total volume of the workout is the lowest of the week. I want them to get a good kick set in, do some fast stuff, and gear up for the next morning!
1200 {100 Choice Swim + 100 IM Drill}
12×75 (115) – odds Fly-Back-Breast Drill + evens Back-Breast-Free Swim
12×100 Kick (2) – 3 of each, Best Average
1×400 {50 Free + 50 Stroke Drill – 1 of each}
3x:
4×25 (30) – 1 Free + 3 Stroke*
4×25 (35) – 2 Free + 2 Stroke*
4×25 (40) – 3 Free + 1 Stroke*
200 easy
WORKOUT TOTAL: 4800
Additional Comments
If the athletes are not kicking VERY FAST and HARD, this workout is a waste of time!
Workout Series:
- Day 1: Nov 19, 2012 – T2 Aquatics
- Day 2: Nov 20, 2012 – T2 Aquatics
- Day 3: Nov 21, 2012 – T2 Aquatics
- Day 4: Nov 22, 2012 – T2 Aquatics
- Day 6 & 7: Nov 24-25, 2012 – T2 Aquatics
These free workouts were provided by T2 Aquatics head coach Paul Yetter.
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.
