My goal for the following workout is to provide an opportunity for each athlete to achieve outstanding stroke and outstanding velocity relative to effort — the entire way through the workout.
The shorter sets and general simplicity of each particular set allows the athlete to focus in short spurts, and perhaps swim just a bit better than they normally would.
Thursday January 2, 2014
3x: {2×100 Free (120) + 3×50 Drill (1)}
Free – 50R 50L breathing
Drill – Fly-Back, Back-Breast, Breast-Free
3x: {3×50 Swim (55) + 4×25 Drills (40)}
Swim – Round 1 Fly-Back, Round 2 Back-Breast, Round 3 Breast-Free
Drill – Round 1 single arm Back, Round 2 2K 1P Breast, Round 3 Fly Kick on Front
3x: {2×75 Kick (120) + 1×150 Swim-Drill-Kick of choice (245)}
Kick – Round 1 Fly, Round 2 Back, Round 3 Breast or Free
3x: {2×50 Swim (1) + 1×100 Swim-Drill of choice (140)}
Swim — #1 Free, #2 Stroke
3x: {2×25 Swim (30) + 1×100 Swim-Drill of choice (150)}
Swim — #1 Free or Stroke, #2 Stroke
FINS – middle portion of each repeat is Fast!
75 (1)
150 (2)
225 (3)
300 (4)
225 (3)
150 (2)
75 (1)
200 easy
WORKOUT TOTAL: 5100
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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