Day 2 — Week of November 19, 2012

T2 Aquatics (USA)

This is the third workout of the week. After a double on Monday, we did a single on Tuesday….and this is a “typical Tuesday Active Rest” day for us! The workout is pretty simple.

Get some good 300s, then some good 200s, and finish it off with some good 100s. The rest interval on the 100 easy increased by 10 each round. Sometimes I increase the easy 100s by 5, but in this set I wanted a drastic increase….and figured that because the distances come down drastically (from 300s to 200s to 100s) — I had to make sure they were getting more rest at the end when I want the higher level of intensity.

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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).

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Nov 20, 2012 – Blue Wave Swim Team

Blue Wave Swim Team

Our swimmers were taking too long to get in the water and I got really frustrated with the situation and decided to change the workout after the first warm-up set.

Nov 15, 2012 – Vevey Natation

Vevey Natation

With the focus meets of short course season coming up soon, morning workouts are still an important part of our routine. They might not be mandatory on all mornings we offer and not everyone is going to make the same workouts anymore.

But as much as it is important that they get those few extra hours of sleep and recover, I also want them to keep the rhythm of getting up in the morning and put their body to work (got to swim fast in the morning if you want to come back in the afternoon).

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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

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Nov 9, 2012 – T2 Aquatics

T2 Aquatics (USA)

This is the first workout back from our HS State Meet. The athletes drove from Orlando to Naples, a four hour trip south…then the next day swam this workout, to get back into the swing of things.

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Nov 1, 2012 – Jarfalla Swimclub

Fredrik “Ludde” Lundin

The focus of this workout is quality. The goal is to build up speed through each distance/set and through the whole series of sets. This was the first time we did this set and the swimmers did it with excellence.

Oct 25, 2012 – Vevey Natation

Vevey Natation

Last Thursday evening was one of our recovery sessions and the athletes got to choose one of two options. Those swim workouts will work for athletes of any levels and will keep you busy for about an hour.

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