I always like doing Pace and Power together. Post Activation Potentiation is the goal of this set or that Taper feeling coming off resistance! Coming off of the chute the swimmers should feel fresh or a little pop on the first couple repetitions after resistance. The goal is to maintain speed on reps 3-4. Great mix here that the mid group should like.
Workout
300 choice @ 5:00
200 drill/swim by 25 @ 3:00
300 dkbk w/ fins – regroup
4×50 scull/swim by 25 @ 1:00
2×50 kick @ :50
2×50 prime/free by 25 @ :45
2×50 kick @ :45
2×50 prime/free by 25 @ :40
4x15m turns @ 1:00
200 ez
2x – round 1 prime, round 2 choice
50 kick/swim @ 1:30
2×25 fast @ :40
2×50 200p @ :55
rest :20
2×25 w/ chute @ :50
2×25 fast :40 rest @ 1:00
4×50 200p @ 1:00
rest :20
2×25 w/ chute @ :50
4×25 fast @ :40
100 ez
50 build @ 1:30
4×75 2 prime, 2 choice – all out @ 1:30
3×50 ascend @ :50
200 ez
100 social kick
WORKOUT TOTAL: 3800
This workout was provided by Green Bay Swimming and Diving Head Coach Alex Lewis.
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