This workout was designed for about 5-7 days after the end of our Championship season. Our Breaststrokers really need to work on their distance per Kick (we have done a poor job with this aspect of training this spring in my opinion).
So, the main deal is the Breaststroke Kick set, plus an active rest set to swim fast since we haven’t gone fast for a week or so.
I don’t believe in piling on the aerobic at this time of year, without keeping the sharp, crisp swimming going as well. We may do a bit more aerobic work and kicking than usual (in terms of workout percentages), but we do make sure to stay in touch with a racing stroke (although just a bit less than normal during the final weeks in August after the Championship meets).
5×100 Free (115) — 50R 50L
5×100 Kick (140) — Even Splits, mixed
5×100 IM Drill (130) — 2.2.3; Swim Back count strokes; 2K 1P; human stroke
5×100 PG (120) — Negative Split
5×200 (Rest 40) odds: Breast Kick; evens Free Kick – all with Board
Count kicks on Breast Kick. Maintain Kick count per 25 on 3 and 5 compared to what you do on #1.
75 Fast Free (1) + 75 easy (115)
50 Fast Fly (40) + 50 easy (1)
25 Fast Fly (20) + 50 easy (45)
#1 Fly Kick with Board Fast
#2 Fly Kick with Board Fast
#3 easy swim Free 3rd
#4 Kick underwater Fast dolphin Kick
Workout Total: 5600
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.