This workout is Erika Erndl’s 10th day back in action after an end-of-the-summer break. The Fly set is mainly active rest but it evolves into straight swims at the end. The idea is to repeat great stroke the whole way (on the Breast Pull, the Free, and the Fly) – and work off the Freestyle flip turn into strong 25 Flys to finish the last 5 100s. Erika will attempt to finish each 100 (in terms of body position and energy) like she wants to finish the 100 LCM Fly.
The Warmup is general, and allows for a mixing of strokes (muscle groups). The “Pre-Set” is focused on Stroke Technique, and building energy that will be used in the main series. The secondary set (Pulling) is a Set-up for the next morning’s Freestyle resistance/Speed work and is not meant to be overly intense, although Erika tends to recover well and will most likely be able to swim faster throughout the set with a great stroke. The Swim down incorporates relay take-off practice, and underwater swimming — which helps with proper (higher velocity) freestyle timing.
Workout PM
3×200 Free IM (250) – Barrel Roll Breast-Free Turn
3×150 Pull (2) – 50 R/L + 50 5th + 50 Negative Split
3×100 Drill (140) – Fly-Back, Back-Breast, Breast-Free
3×50 Scull (110) – 25 on Back feet first + 25 on Front
15×50
3 (50) – 25 Free + 25 Fly Kick
3 (45) – Free even stroke count per 25
3 (45) – 25 Free + 25 Fly Drill – underwater recovery
3 (45) – Free even stroke count per 25
3 (40) – 25 Free + 25 Fly Swim – open turn, fly 8 strokes or less
15×100
5 (135) 25 Breast Pull + 50 Free + Rest 10 + 25 Fly*
5 (130) 25 Breast Pull + 50 Free + Rest 5 + 25 Fly** Rest 30
5 (125) 25 Breast Pull + 50 Free + 25 Fly***
5×50 (55) Backstroke
5×200 Pull 50 3rd + 50 4th + 50 5th + 50 Faster – descend 4th 50 (230)
5×50 25 Choice + hop out + 25 Dive underwater Free Swim from relay take-off (120)
WORKOUT TOTAL: 5250
This workout was provided by T2 Aquatics Head Coach Paul Yetter.
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