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T2 Aquatics – Practicing Fartlek

T2 Aquatics – Practicing Fartlek

It has become apparent to me that my athletes will not continue their improvement without beginning to do their share of “Fartlek” (Speed Play) training.

 

All great athletes can change speeds, and all great athletes can DO whatever pace they want to do WHENEVER they want to do it (provided they are not overly-fatigued when they are asking something of themselves). I’ve started to put “Fartlek” work into more of our workouts, and on Wednesday mornings, I’ve added it to our normal kicking and pulling routine.

Wednesday January 16, 2013 – AM

5×200 SKIPS

4x: 3×50 Free (45) + 4×25 (30) 1 of each

3x: 4×100 Kick (140) (150) – all Negative Split
Extra 30 between each set of 4

1×400 {25 Back + 25 Free + 25 Scull + 25 Breast Pull with dolphin – quick pull on surface}

1×900 (1115) — all negative split
1×600 (730)
1×300 (345)
1×150 (150)

200 easy

16×50 (50)
Every 4th * no breath 2nd 25
Extra 10 going into every 4th

200 easy

WORKOUT TOTAL: 6550

Additional Comments
The 100s kick were done very well. I asked many of my athletes to “come through” the 50 of each 100 at 39-40 seconds, and then get into the 115 range for each 100. I tried to give them an easy first 50 goal (without making it too easy), and then I wanted them to punch it.

I set up the clock so the athletes could see it directly in front of them (on the kicking), and I had another clock on the side of the pool so the athletes could see it on the pulling.

This workout is written for 18 and under athletes. I had a few postgrads present at this workout on this particular morning, and they basically did the same type of workout but they did somewhat shorter repeats. For instance, the postgrads did the same kick set, and their pull set was a shorter: 4×50, 1×200, 1×150, 1×100. The post-grads did the same type of 50s set at the end, but they did stroke (Fly or Breast) instead of Free.

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


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