Apr 30, 2016 – T2 Aquatics – National Group

We did our classic 8×400 last weekend with our National group. This is a great way to get some strong 400s out of the athletes. Ideally, the 400 Free IM is done in 5:05-5:35 (for my training group at T2).

The 6:00 interval forces the athletes to value the Free IM while setting up the 400 Freestyles. The Freestyle is descended 1-4.

Apr 30, 2016 - T2 Aquatics

Workout AM

4×100 Free — (130) (140) – 50R 50L
8×50 Kick — (105) (110) – 2 of each
4×100 Free IM — (140) (150) – switch in middle
> Rest 30
8×50 Pull — (55) (1) – descend evens 1-4
4×100 Pull — (130) (140) – 5th @ +10-14 PR
4×50 Pull — (50) (55) – descend evens 1-2

4x:
1×25 Free Drill (25)
1×25 Fly Drill* (35)
1×50 Fly (1)**
1×25 Fly Drill (25)
1×25 Free Drill* (35)
1×50 Free (1)**

8×400
odds: Free IM (6)
evens: Free (6)* descend 1-41×100 easy4x50 FINS (55) #4 Fast
4×50 FINS (1) #4 Fast
4×50 FINS (105) #4 Fast1x100 easy
OR 4x:
1×200 Free IM (330)
1×100 Free* (2) descend 1-4
1×100 Back-Breast (140)
1×50 Back or Breast or Fly* (140)
shoot for half 100LCM goal on 50s!1×100 easy16x50 FINS (105) – ev 4th* Fast6x50 (55) Free, cruise but strong
to swim down! Breathe 3rd or 5th

Workout Total: 7000

Additional Comments:
This workout was done at 6AM. Go take a look at our 8AM workout, which focused on 200M and 100M “back-end” pacing.

This workout was provided by T2 Aquatics Head Coach Paul Yetter.


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