Mile Pace — Active Rest Set – T2 Aquatics

T2 Aquatics (USA)

Pretty basic set today: 10 rounds of 150 fast + 150 easy on (4) per 300. This set should be swum fast — with an average at goal 1650 pace.

 

I put a whiteboard up, with 1650 paces on it — and I highlighted certain times that would place high at our Spring Championship meet in Florida (based off past results). The 1650 paces were what I consider to be “exact” — the paces were right on, minus one second for the turns (we were finishing to the hand). I wrote down some 500 paces for the athletes I had who are motivated more by 500 goal paces….and with these paces I made up some “averages” that were goal averages…based off what I thought was appropriate.

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Day 6 & 7 — Week of November 19

T2 Aquatics (USA)

This workout starts off pretty typical for us: some kicking, some pulling, then some drilling. The Main Series is a “traditional” IM set I used to do in Baltimore (as a swimmer, and as a coach). It’s based off an IM set we used to call the “Janet Evans” set.

For whatever reason, back in 1992 when I was doing it as a swimmer, we called it the “Janet Reno” set because we changed the “Real IMs” which defines the “Janet Evans” set to “Free-IMs” which defines the “Janet Reno” set. For those who do not know: a “Free-IM” is “Free-Back-Breast-Free”.

The set is awesome because although you’ve got to descend the Free IMs, you have to hold yourself together on the 200-400-600-800 Free — which particularly as you get into the 600 and 800 is a huge challenge. The Free IM 200s should be descended.

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Day 5 — Week of November 19, 2012

T2 Aquatics (USA)

Generally on Fridays I ask the athletes to do a major Kick Set. Our set for today, for most people is 12×100 on (2:00), kicking 3 100s of each stroke FAST.

 

The (2:00) interval for us is pretty long, so the athletes on this particular day are getting more rest per repeat than they generally get during kicking sets. The 25s at the end are designed to allow the athletes to access a little bit of speed — which at the end of the week is very important.

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Day 4 — Week of November 19, 2012

T2 Aquatics (USA)

This workout is the continuation of the week that started on Monday November 19. After a our Wednesday evening “Lactate” workout, we went back to an aerobic workout on Thursday. Our week this week (and many others) looks like this:

Aerobic (Monday), Active Rest (Tuesday), Fast Race Pace (Wednesday), Aerobic (Thursday), Kick and Speed (Friday), and either Aerobic or Active Rest (Saturday). Sunday is an optional day for Postgrads or a recovery day for everyone else.

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Cabrini College – Training for the Mile

This workout was done in preparation for our December Invite which is this weekend. None of our distance swimmers have had the chance yet to swim the 1650 so we wanted to give them a chance to see where they are with their training.

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Day 3 — Week of November 19, 2012

T2 Aquatics (USA)

Our main workout today, after some aerobic on Monday and Active Rest on Tuesday — was geared to be a “Dive Speed Set” for Wednesday afternoon.

 

Wednesday AM was a little bit of Aerobic conditioning (you can’t have too much of this, as long as the group can handle the volume!) 9×300, descend….with some good FIN work at the end. We are continuing to build our base back up after the Florida HS season.

Wednesday PM was set up to be 5 rounds of Dive 100s off the blocks. I was not impressed with their first round (effort, intensity, results)….so I gave them something to shoot for….and as an incentive I put a limit to the set based on their positive performances.

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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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