Power session this afternoon as the team is getting ready for the NSW State Age Championships this weekend. Some short, but high intensity bursts through this session, with lots of rest to ensure no lactate or fatigue build up.
I include 1x ‘power’ or resistance type set per week for these swimmers. Using the drag socks and sponge but anything else can be used like a parachute or something homemade. For younger swimmers I don’t like the resistance to be too strong. I like the drag socks for UW dolphin kick work as it teaches them to use the ‘up’ kick, and also to use the body and spine for movement, as it is extremely hard to just kick hard with these only using the legs.
There is some focused skill work in there, with Turns and Dives, with breakout focus for both. Dive 50 with fins at the end for some fun and something measurable against themself.
Workout PM – Power & Skill
300 Swim
4 x 50 @1’10” Explode 15! – Kick
300 Pull
4 x 50 @1’10” Explode 15! – Kick
300 Fins – Kick (no board)
4 x 50 @1’10” UW – Explode 15! – Fins
4 x 50 @1’30” Scull/Swim
4 x 50 @1’10” Drill
4 x 50 @1’00”
> Odd) Build – Even) Fast/easy x25
2 rounds of the following:
4 x 25 @0’50” Explode 15!
> Rd 1) Fins+drag socks UW – Rd 2) Fins+sponge
2 x 25 TURNS
2 x 25 DIVE Max!
100 Easy
50 DIVE Max! with Fins
250 Easy
Workout Total: 3000
This workout was provided by Coach Bobby Hurley.
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