We were looking for 50 minutes of cranking some fast swims! Top guys in the group were going 37-39 for 75s, 26-27s for 50s fly, and 11-12 in 11-12 strokes for free 25s.
Top girl went 40-39 on all 75s, 34-35 for 50s Breast, and 12.0 in 11 strokes for the free 25s. Lots of good work at these distances and intervals.
Workout
5×100 Free (120)
5×100 Kick (150) — least dominate stroke
5×100 IM Drill (130)
5×100 Pull (120) — negative split {men under 1:00, women under 1:03
16×25 (40)
#1 two flips (1 in the middle; 1 on the wall}
#2 15M no breath Free
#3 Stroke Drill — 1 round of each
#4 Scull into fast final 8M
1×50 DBL arm Back + 3×50 Paddles {3 breaths per 25} — all on (1:00)
1×50 DBL arm Back + 2×50 same
1×50 DBL arm Back + 1×50 same
8x:
75 moderate (130)
75 fast (1)
75 moderate (130)
50 fast (40)
75 moderate (130)
25 fast (20)
75s= Free (descend rounds 1-4….take average, add 1 second, multiply by 3 to get 200M goal pace)
50s = Stroke (all fast, descend as you go from 200 SCY final 50 pace to 100 SCY half goal pace)
25s = alternate odd rounds Free, even rounds Stroke {stroke count on first 4 rounds, go for it (tempo!) final 3 rounds}
200 easy + Lecture on training behavior
Workout Total: 6000
Additional Comments:
We were in a different facility for our athletes, so it was fun having some different stuff to look at! We have too many 15-16 year old boys who are struggling to train at 42-41 seconds per 75 (even though these guys are 1:48-1:51 200 freestylers?! And we have too many girls who think 44-47 is good (girls who go 1:48, 1:50, and 1:55 200 freestyles?!). It’s been a challenge to convince people to go FAST but we are on our way.
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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could your explain
two flips (1 in the middle; 1 on the wall}
I think this just means doing flip turns on those repeats of 25’s – going one full flip each in the middle and one at the end/wall.
why target
Scull into fast final 8M?
Nico is correct on the Flips. Practice the flips without the wall…the idea being: most people stare at the wall, affecting the stroke and the body position. Flip without the wall in the middle and practice a quick turn, lowering the eyes into the “wall”…then the 2nd flip is done on the wall, which should copy the turn done in the middle. Scull for the first part of the length, then shift gears into a fast finish. The scull should set up a good hold on the water with the hands and forearms….keep that good hold of the water and… Read more »