Fast day of training for the Junior Nationals crew in Karlsruhe this Friday. Both our practices today were done in the long course pool – sprint focused morning session while the afternoon was more about (pure) speed. We’re also incorporating more fins & paddles for the fast swimming to get the athletes used to (raw) race tempo.
Workout AM
Part 1:
200 free cruise @3’20
2×100 free cruise @1’40
4×50 free smooth descend 1.-4. @55”
100 choice as 25 kick, 25 scull, 25 drill, 25 strong build
3×50 choice as 15 sprint from dive, finish easy @2’30
50 free breathe 5
Part 2:
300 free cruise w/fins & paddles @3’15
3×100 free cruise w/fins & paddles @1’35
6×50 w/fins & paddles as 1x back smooth, 1x free strong descend 1.-3. @55”
100 choice as 25 kick, 25 scull, 25 drill, 25 strong build
5×50 choice as 15 sprint from dive, finish easy @2’30
50 free breathe 7
Part 3:
2×200 as 1x choice kick OR free w/pullbuoy, 1x choice drill R20”
6×50 free cruise @50”
200 choice drill
4×50 free breathe 5 @55”
100 choice w/fins & paddles as 50 kick, 25 scull, 25 build
3×50 choice w/fins & paddles as 25 FAST, 25 easy @2’30
50 back kick w/fins (& paddles; arms on side or headrest)
WORKOUT TOTAL: 3600
