Nov 9, 2012 – T2 Aquatics

This is the first workout back from our HS State Meet. The athletes drove from Orlando to Naples, a four hour trip south … then the next day swam this workout, to get back into the swing of things. This type of workout is typical of a “post meet” workout … where the intensity is determined by the athletes … and generally there is some mixing of strokes and some kicking and pulling involved.

We always start each practice with 15-30 minutes of shoulder stabilization/strengthening exercises, plus some med balls and some core work (situps, planks, cords, etc). The dryland activities led to the workout.

Workout

“Pre-Workout” Dryland (20 Minutes) & Additional Dryland Warm-up: 8x 7 pushups plus 75 jump ropes (1:30)

Swimming Warm-up:
1×400 (540) – 50 Swim + 50 Kick + 8×25 (30) – Drill 2 of each stroke
1×300 (415) – 50 Swim + 50 Kick + 8×25 (30) – Drill 2 of each stroke
1×200 (250) – 50 Swim + 50 Kick + 8×25 (30) – Swim 2 of each stroke
1×100 (125) – 50 Swim + 50 Kick + 8×25 (30) – Swim 2 of each stroke

Set #1:
1×100 (120) – PB and Paddles + 4×50 (50) – 2R 2L single arm drill
1×200 (240) – PB and Paddles + 4×50 (50) – 2R 2L single arm drill
1×300 (4) – PB and Paddles + 4×50 (45) – Free Swim
1×400 (520) – PB and Paddles + 4×50 (45) – Free Swim

Set #2
16×100 IM (130)
4: Swim, Swim, Drill, Kick – 4: Swim, Drill, Kick, Swim
4: Drill, Kick, Swim, Swim – 4: Kick, Swim, Swim, Drill

200 easy with underwater turns

WORKOUT TOTAL: 5400

This workout was provided by T2 Aquatics head coach Paul Yetter.

Additional Comments:
Eric Ordaz (age 15), who swam lifetime SCY bests of 1:43.6 200 free and 4:36.2 500 free at the end of the HS season, did these repeats:
100: 54 – 200: 154.2 – 300: 246.9 – 400: 344.5

One day removed from a meet, and a four hour drive behind him — this young distance swimmer put up some real strong efforts. None of this was done with a coach asking for the efforts — which is the type of effort, when it happens, is a sure sign you’ve got a motivated up-and-comer in your workout group.