Aug 4, 2015 – T2 Aquatics

The time between Championship meet season and the “Fall Training” season is upon us. This is an example of the type of work we do to build back into the season.

Workout

3x:
1×150 Free (2) 75R 75L
1×150 Kick (230) mixed
1×150 Back-Breast-Free (220) Negative Split each 50
1×150 Pull (220) 5th

12×50 {25 Fly / 25 Back}
1– (1) + 3– (45)
2– (55) + 2– (40)
3– (50) + 1– (35)

1×300 {100 IM Drill / 100 Pull {3b per 25} / 100 Backstroke}

12×75 {25 Back / 50 Breast}
1– (130) + 3– (115)
2– (125) + 2– (110)
3– (120) + 1– (105)

1×300 {100 IM Drill / 100 Pull {3b per 25} / 100 Backstroke}

12×100 {50 Breast / 50 Free}
1– (140) + 3– (125)
2– (135) + 2– (120)
3– (130) + 1– (115)

1×300 {100 IM Drill / 100 Pull {3b per 25} / 100 Backstroke}

Workout Total: 5400

Additional Comments:
If you follow my posts, you’ve seen this type of “1-3-2-2-3-1” work before. The key to this type of set is to work the right side progressively harder, while maintaining great form and pace on the left side. The left side intervals come down throughout the set, forcing the athlete to “work” the moderate part of the set (instead of going strong on the right, then EZ on the left). We want to maintain stroke, and although the HR will come down a bit on the left side, it shouldn’t come down too much!

This type of set works best with moderate to hard intervals. If the intervals are too easy, then the left side will be to relaxed, and the set will turn into an “active rest” set — not an aerobic conditioning set.

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