Free

NTC Aquatics – Pace 200

NTC Aquatics

This morning (5:30 AM), our practice was designed for P200 (pace 200). I still believe we have not reached our maximum potential for the 200 Free as a group for our Club Team.

 

Sure enough, everyone wants to swim the 50,100 FREE but developing a strong 200 FREE short course yards, will translate into a VERY strong 100 FR LCM.

Although our swim team is very young, we have the ability to perform under pressure and this morning was no exception. It was expected from all our student athletes to come ready to go FAST in the morning. After all, don’t we all preach the same to our swimmers: morning swims are very important!

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01/23/2013 PM – Walter Schroeder Aquatic Center (Schroeder North)

Walter Schroeder Aquatic Center

Good solid warm-up with a focus on IM, specifically the cross-over turn (back to breast transition). Pre-set is off the blocks to get some dive work in.

The athletes are performing a swing dive on the odd ones. The focus is dropping the head to the arms, not bring the arms up to the head on the start.

Main-set today is broken swims (200s’ and 100s’). For the 200s’ the athletes are adding up the 50, 100 and 50 to a good fast 200 time. Same deal for the 100s’ (adding up to a good fast 100 time).

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01/16/2013 PM – Walter Schroeder Aquatic Center (Schroeder North)

Walter Schroeder Aquatic Center

Light warm-up today and longer than average pre-set (get the heart rate up and the athletes ready for whats to come).

Main set today is 30 x 100s’. The butterfly inclined athletes will swim butterfly, everyone else will swim freestyle (Butterfly = first 5 without fins / the rest with fins). The main set is a failure set. The athletes should fail sometime during the duration of the set, but the goal it to test not only their physical aptitude, but their mental fortitude as well. Can they mentally push past their perceived physical breaking point?

The first 5 swims are on 2:00 (SCY) and the athletes are descending, white to purple, according to a set of T-30 endurance training paces which are based on the average time per 100 for a 30 minute swim (each athlete in groups 2 and 3 at Schroeder North have an quantified aerobic base and a set of training paces that we use at least twice a week).

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Jan 22, 2013 – T2 Aquatics

T2 Aquatics (USA)

We went back to work after a three day meet today. We don’t have a lot of time left in the season, and my Senior training group (HS aged athletes) needs to hit it pretty hard for the next two weeks.

We will do a short rest (maybe 10 days) for our Spring Championships, then get back to work again so that by the end of the summer we can view ourselves as a quality team. This 7100 was completed in 1:40.

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Schroeder YMCA Swim Team – Animal Kick

Walter Schroeder Aquatic Center

Every Friday, the athletes swim a set called “Animal Kick”. It is 10 x 100’s HARD KICK on 1:45 (SCY) / 2:00 (LCM). The athletes kick their “perceived” #1 stroke (so the butterfly inclined athletes kick 10 x 100s’ butterfly, etc).

Broken Swim Chart by Coach Kevin Pierce

Kevin Pierce - Cabrini College (USA)

The following is a chart I have developed for different broken swims. They go from the 50 to the 1650. There are many different ways to do broken swims. Find out which one your swimmers are most comfortable with.

T2 Aquatics – Training Camp Day 6

T2 Aquatics (USA)

This was Day 6 of our Training Trip to Islamorada. On Day 2, our group of HS Boys did 40×50 (40) LCM — holding a strong pace. As we went through our training cycle for the week, we came back to the 50s….did a little bit more…..and adjusted the intervals so:

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Dec 22, 2012 – T2 Aquatics

T2 Aquatics (USA)

This workout is a traditional NBAC set from the 90s. I’ve done it, or a variation of it quite a few times as an athlete. At T2 Aquatics, we’ve used this sort of set often, with a few different variations (see the notes below for certain variations that you can use).

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