We are gearing up for the Florida State High School Championships coming up in early November. This workout gave our athletes an opportunity to swim with great stroke – while going pretty fast. Our Kick 50s and Pull 100s were among the strongest we’ve had all season. Lots of fast swimming from the entire group during this workout.
Some of the Kick results – for the final 50:
– 27.5 (18 year old male) Backstroke Kick (one pull into turn and one into finish)
– 30.1 (14 year old male) Flutter Kick with a board
– 30.3 (13 year old female) Dolphin Kick with a board
Some of the Pull results:
Two male athletes (one 18 year old and one 15 year old) held 53 for 3 in a row; 52 for the pair; and 51 high for the last one.
Some of the Free Swim results:
Two male athletes (same two) held 109-111 on the set of 3 125s; 108-109 for the pair; 106 / 107 for the final 125.
Workout PM
400 Free {50R 50L} + 300 Free IM + 300 Kick
8×25 (40) Single Arm Free – breath opposite side x 4, breath same side x4
8×25 (40) Fly Kick – Head Lead
Moderate + Fast:
1×50 Swim (1) + 4×50 Kick (1)
2×50 Swim (1) + 3×50 Kick (1)
3×50 Swim (1) + 2×50 Kick (1)
4×50 Swim (1) + 1×50 Kick (1)
2x: 50 Free 5th + 50 DBL Arm Back
Moderate + Fast:
1×100 Pull (130) + 3×100 Pull (120)
2×100 Pull (130) + 2×100 Pull (120)
3×100 Pull (130) + 1×100 Pull (120)
2x: 50 Free 5th + 50 DBL Arm Back
Moderate + Fast:
1×125 Free (150) + 3×125 Free (140)
2×125 Free (150) + 2×125 Free (140)
3×125 Free (150) + 1×125 Free (140)
200 easy
12×25 (40) – odds Double Arm Back + Evens alternate no breath free and Underwater Kick
200 easy
WORKOUT TOTAL: 6200
This workout was provided by T2 Aquatics Head Coach Paul Yetter.
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Paul Yetter
