My senior swimmers were fully tapered prior to Christmas. Now we are working on getting our training back up. This is an aerobic conditioning practice with some P200 work that presented a challenge to my swimmers as we progressed. Only had two hours to squeeze in practice today but I wanted quality work done.
“There are only two options regarding commitment; you’re either in or you’re out. There’s no such thing as life in-between.”Click to TweetWorkout
W/U:
200 FR @ :10
200 Choice Pull @ :10
200 Choice Kick @ :10
200 Choice Drill @ :10
200 Stroke
Set:
10 x 75 FR @ 1:10 – Aerobic – Strong
10 x 75 @ 1:15 – Stroke / FR / Stroke
Stroke = Fast / FR = EZ
Set:
4 x 75 @ 1:15 w/fins – Fast Flutter w/board
4 x 75 @ 1:20 w/fins – Flick/Dolphin/Flick x25
Flick is done on your back while slightly sitting in the water.You do a deep dolphin kick then “flick” the water up high. Hands are at your side.
200 EZ
Set (4x – IMO xRound):
2 x 50 @ 1:00 – P200
100 EZ @ 2:00
100 @ 2:00 – 2nd 100 of 200 Race
100 EZ @ 2:00
Set:
4 x 200 @ 3:30
2 = Pull w/buoy and paddles – 2 = Choice D/S x50
WORKOUT TOTAL: 5700
This workout was provided by Greenwood Memorial Swim Club Head Coach Janet Harty.
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