Today is fast day at NTC Aquatics and we will continue to work towards the individual medley at race pace and beyond. This set is designed for everyone to hit the maximum level of lactate! Swimmers tend to panic when they hear MVO2 MAX or LACTATE PRODUCTION. I think it is an opportunity for every swimmer to see what they are capable of doing and how much of a challenge they can assimilate. We love race pace training and love to challenge our swimmers after a set like this, and see who is the person who wants it the most and will come up with a best time kind of a swim.
Music will be playing loud and most likely we will have a motivational video on the big screen like the Olympic Games or something of that nature. The goal is once again, to get everyone ready to go in all fours strokes.
Workout
Warm-up:
400 FR / 4×100 IM / 4×50 CHOICE
Pre Set:
16×25’s @25″ ALL FREESTYLE; Always finish with a flip turn and DESCENDING from 1-4.
Pulling:
3 x (4×25’s + 2×50’s + 1×100)
R1= BACKSTROKE, R2= FREESTYLE, R3= BACKSTROKE
25’s @30″ NO BREATHING – 50’s @50″ EVEN PACE – 100’s @1:30 NEGATIVE SPLIT
Kicking:
3 x (4×50’s + 2×100’s)
50’s @50″ negative split kicking with snorkel
100’s @1:45 kicking on your back dolphin kick with perfect streamline position and working your walls, or kicking on your side
200 stretch swim
Main Set:
2 cycles @ RACE PACE
1×100 BUTTERFLY from dive @2:00
2×100 BACKSTROKE @2:00
3×100 BREASTSTROKE @2:00
4×100 FREESTYLE @2:00
Warm Down:
400 Easy
WORKOUT TOTAL: 6500
This workout was provided by NTC Aquatics Head Coach Ozzie Quevedo.
Additional Comments:
With this kind of workouts we are engaging our student athletes for some quality swimming but also making sure details are taken care of by giving careful thought to: hand and wrist position to the entry of every stroke, proper head position, body position and kicking! Of course transitions are always important but more so in short course yards. Starts, breakouts and breathing patterns must be in control. It is time to have fun and swim fast!
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Ozzie Quevedo
