We are going to go with an active rest backstroke set this week. The idea with the 50s (pre-set) is to get the juices flowing, and the legs warmed up.
I’m looking for some fast 50s kick! The athletes were able to kick sub 40 (3 at 35 seconds) flutter with a board last week, so I’m looking forward to seeing some sub 40s and perhaps sub 35s this week — on the back.
We are kind of “sneaking in” a little kick set to start the practice. It’s not very long or heavy, but it will be fast! The 75s will be descended, and faster as they go.
Workout
3×200 Free (250) – 50R 50L
4×100 Kick (150) – descend 1-4
3×200 Free IM (310) – double pullouts
> Rest 30″
4×100 Pull (130) 5th
4×50 Pull (1) 7th {turns count for 2 strokes}
4x:
1×50 Back (50)* descend 1-4
1×50 Back Drill (1) – “A-ok”
1×50 Back Kick (110)** descend 1-4
1×50 human stroke (110)
6x:
1×75 Back (105)** descend 1-4 x2
2×50 Free (50) hold 32-33 or 34-35
3×25 Back KDS (35) sub 22, sub 20, sub 18, get ready!
4×25 human stroke (40)
Continuous Relay to finish (athletes swim 25s fly from a dive, one every 40-60 seconds from a dive!)
Workout Total: 7500
This workout was provided by T2 Aquatics Head Coach Paul Yetter.
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