Course: SCY

Short Course Yards

Day 1 — Week of November 19, 2012

T2 Aquatics (USA)

There are actually two workouts provided in this submission. To me, single workouts only tell you part of the story…and I like my athlete’s week to flow seamlessly from one workout to another as much as possible.

The AM workout is a simple “get started on the week” workout. My goal was to focus on the components of training: kicking and pulling, and finish up with some speed (50s with no breath 2nd 25). We had great results this morning, with many athletes kicking personal season best 200 Kicks (within a 8-9 second descend).

Read more

Pages: 1 2

Nov 20, 2012 – Blue Wave Swim Team

Blue Wave Swim Team

Sometimes a punishment set turns into a great workout, which was our case today. We were planning to reward our swimmers today with a game at the end of practice because they had done such a great job these past few days this week so far.

Nov 13, 2012 – T2 Aquatics

T2 Aquatics (USA)

We are 3 or 5 days removed from our Florida HS State Championships, depending on which “Class” the athletes are in. We are trying to get back to some strong Stroke Training on Tuesdays, following a Kick/Pull/Threshold on Monday.

First, to understand Tuesday’s workout one must know about Monday’s workout. A brief description of Monday November 12:

  • Kick Set: 800 Kick (1215) + 8×50 Kick (50)
  • Pull Set: 400 (5) + 8×100 (115 for 2, 110 for 2, 115 for 2, 105 for 2)
  • Threshold Set: 3×300 Free (330) / 4×200 Free (220) / 4×200 Free (215) ….OR….3x 5×100 (125 R1), (120 R2), (115 R3) — all Free or Back-Breast

Read more

Luther College – Boys with Toys

Luther College Swimming & Diving

This workout was something we did with our sprinters to give them a feel of power in the water. We call it our “Boys with Toys” workout.

Nov 9, 2012 – T2 Aquatics

T2 Aquatics (USA)

This type of workout is typical of a “post meet” session where the intensity is determined by the athletes and generally there is some mixing of strokes and some kicking and pulling involved.

Mar 12, 2007 – North Baltimore Aquatic Club

North Baltimore Aquatic Club

This is a workout Katie Hoff did on Monday, March 12, 2007 at the North Baltimore Aquatic Club. My T2 Aquatics athletes have done something very similar to this recently, in preparation for Florida High School Region Champs / Florida High School States.

Oct 20, 2012 – T2 Aquatics

T2 Aquatics (USA)

The Main Series in this workout should be viewed in two parts. First, I set up the Main Series, which is geared toward cycling through a set of 150s and 75s freestyle. I’d like the 150s to be fast, and the 75s to be faster. Next, I set up the “Pre-Set”. In the case of today’s workout our preset was set up to mimic the main series.

Oct 16, 2012 – Blue Wave Swim Team

Blue Wave Swim Team

This Tuesday afternoon workout was designed to target Lactate Tolerance and keep our athletes aware of the feeling at the end of a race. I always look at our workout as a whole and think “every set is a main set”, to where each element builds up and is intertwined somehow.

Oct 15, 2012 – T2 Aquatics

T2 Aquatics (USA)

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.

Sep 25, 2012 – T2 Aquatics

T2 Aquatics (USA)

We have not been very good with our underwater kicking this fall, so in this practice, we focused on dolphin kicks off every wall.