Friday workouts with a morning “Power-Day” where the athletes are working on speed, power and holding technique during periods of high fatigue.
With the focus on power, we use a variety of training tools, stretch cords, buckets, short cords, paddles/fins, parachutes and ankle straps. The majority of the repeats for the main set of work of are either 25’s or 50’s on an interval that will create enough rest for the swimmers to attack the distance.
Workout AM (SCM)
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 1900 | 1x{4 x 300 on 4:10 Odd’s-K/S-IM; Even’s IM/Cr w/fins {3 x 100 on 1:40 Fly/Flutter Kick; Desc 1-3 Fast {6 x 50 on :40 IM; Desc 1-2; 2 of each w/fins {4 x 25 on :20 Free-SUPERSPEED w/fins |
EN1 EN2 EN2 EN3 |
A K S S |
IM FF IM FR |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 1188 | 3x{6 x 25 on :45 Buckets; Odd’s Best/Even’s Free {4 x 12 on 1:00 Cords-Fast for time {6 x 25 on :45 Buckets-Odd’s Best/Even’s free {4 x 12 on 1:00 Cords; Best or Free choice |
SP1 SP3 SP1 SP1 |
S S S S |
FR STK STK STK |
| 200 | 1 x 200 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
WORKOUT TOTAL: 3388
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