On Sunday, January 26, 2014; we will be entering our last major 4 week maco cycle of training before the USA-S Wisconsin State Championship in the beginning of March (and the YMCA National Championship in April). As such, the focus of the athlete’s training will switch from endurance (training to improve aerobic capacity) to speed and power (training to improve aerobic utilization).
To borrow a Bob Bowman analogy; aerobic capacity is like trying to build the biggest “cup” as possible for each athlete. Aerobic utilization is like filling that cup up as high as possible (for further information on the subject, please check out my blog). The weeks leading up to our season ending championship meets will be focused on honing and sharpening all of the specific skills that the athletes will need in order to be successful in their #1, 2 and 3 events.
The main-set for today was focused on race pace freestyle work, followed by broken 200 IM swims. We ended practice with some speed work (parachutes, no breath swims and paddle/fin sprints).
All practices of this week are available in a bundle for purchase.
Year 2, Season 1, Week 20, Day 7, Practice 1 (01/25/2014 AM)
891 Days until 2016 US Olympic Swimming Trials
Warm-up:
10 Minute Swim or 600 Swim (whichever comes first)
4 x 200 IM on 3:30 / 3:45
Re-Start Kick / Swim x 25
Pre-set:
16 x 25 on :30 – Variable Sprint (IMO, Starting in Re-Start for 1st three of every four)
- 2: Easy / Fast x 12.5
- 1: All Fast!!
- 1: Recovery Swim
Kick-set:
200 Social Kick with fins on 6:00
8 x 50 on :40 – with fins, Freestyle Kick
8 x 50 on :50 – with fins, Butterfly Kick
15 yard Breakout (FAST!!) on the first 25
200 Recovery Swim
Main-set:
10 x 50 on :35 – Freestyle @ 100 Race Pace, with fins
100 Recovery Swim on 2:00
10 x 50 on :35 – Freestyle @ 100 Race Pace, NO FINS THIS TIME.
200 Recovery Swim
12 x 25 on :30 – Freestyle Technique Progression
- 2: Kick in Freestyle Re-Start Position
- 2: 1 – 12 Drill with Finger-Tip Drag
- 2: 1 – 6 Drill with Finger-Tip Drag
- 2: 1 – 3 Drill with Finger-Tip Drag
- 2: 3 – 12 Drill with Finger-Tip Drag
3 x 200 IM Broken on 7:00
50 Dive on 3:00 (Butterfly)- 100 Push on 2:00 (Backstroke / Breaststroke x 50) – 50 Push on 1:00 (Freestyle) – extra 1:00 rest
Sprint/Speed-set:
8 x 25 on :40 – Parachutes (4 Freestyle / 4 #1 Stroke)
8 x 25 on :40 – Paddles / Fin Sprints
8 x 25 on :40 – Lungbusters (odd = dive, even = push)
200 Recovery Swim
WORKOUT TOTAL: 6000
This free workout was provided by Walter Schroeder Aquatic Center / Schroeder YMCA Swim Team Head Age Group Coach Harmilee Cousin III.
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