Last weekend, many athletes in our training group had the ACT Test scheduled for Saturday.
I decided we would offer an additional practice on Sunday morning for ACT Test takers to attend, as well as anyone else who may have missed a day of training last week. One of the challenges with a Sunday practice is that it must balance the rest of the week’s practice, plus the following week’s practice. We usually Kick, Pull, and Swim Free or Stroke on Monday morning, so those things — particularly the kicking and pulling — I want to save and keep out of Sunday’s plan.
This workout went very well. We got some good drilling and kicking, and some sharp 50s and 25s of the strokes. This practice allowed for some gains to be made, but didn’t have such a deep imprint that any fatigue was accumulated and taken into the following week.
There is no doubt that one of the coaching challenges for Sunday practices is fitting it into the end of one week and the beginning of the other…without affecting either in a negative way.
Workout
9×200
#1 Free (230)
#2 Free IM (245)
#3 IM — 50 Drill + 50 Kick (3)
6x:
100 (130) — 50 Free Swim + 50 Back Kick*
50 (1) — Back Swim** descend 1-3 x2
4×50 Free-Back (55) easy
6x:
75 (105) — 25 Free + 50 Breast Drill {2 on 2 under}*
50 (55) — Breast Swim** descend 1-3 x2
4×50 Free-Back (55) easy
8x:
50 (50) — 25 Free + 25 Fly Drill 2R 2L 3B*
25 (30) — Fly Swim** at 12/13 in 6 strokes or 14/15 in 7 strokes
4×50 Free-Back (55) easy
Workout Total: 4600
Additional Comments:
The athletes went fast, with strokes that were light, quick, and efficient. The 25s could have been better had we done them with 1-2 less strokes per 25. Our “effort” with energy application was there, and generally we are right where we need to be to get more qualifiers for the Junior National meet this Summer.
To get the Junior National Finalists, we are going to need to do a better job with our strokes and our ability to hold the water at the end of our swims. Let’s apply our energy effectively!
This workout was provided by T2 Aquatics Head Coach Paul Yetter.
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