Morning practices at the Walter Schroeder Aquatic Center are combined masters, senior and advanced age group athletes. This morning was LCM. Most of this morning’s practice is based on a five “gear” (percentage of effort) type system. 1st gear is approximately 20% of effort. 2nd gear is approx. 40%. 3rd and 4th gears are 60 and 80% respectively; and 5th gear is 100% effort (or as close to 100 as you can get). After the warm-up, we get into a longer than average pre-set consisting of four rounds. The main set consists of 10 x 100s’ and 5 x 200s’; with some fast 50s’ at the end. The main set works the aerobic/anaerobic energy systems and mixes in some 0 to 60 MPH speed work.
Instead of swimming the 100s’ straight, they are swum:
– 25 to the middle of the pool, into a flip turn (0 to 60 MPH turn)
– 25 back to the wall, into a turn
– 50 to the opposite end of the pool, to a finish
Instead of swimming a 200s’ straight, they are swum:
– 100 straight, into a flip turn
– 50 straight, into a flip turn
– 25 to the middle of the pool, into a flip turn (0 to 60 MPH turn)
– 25 back to the wall, to a finish
Year 1, Week 22, Day 5, Practice 1 (02/07/2013 AM)
1234 Days until 2016 US Olympic Swimming Trials
Warm-up:
400 swim
2×200 IM on 3:45 (1 Drill / 1 Swim)
4×100 IM on 2:00 – EVERYONE needs to do cross-over (BK/BR)
12×25 on :40 – WSAC Way x 25
1: fast / easy x 12.5 – 1: easy / fast x 12.5 – 1: All FAST!! – 1: All easy
Pre-set (x 4):
25 Scull on :40 / :50 / 1:00
25 build to 4th Gear on :30 / :40 / :50
25 4th Gear on :50 / 1:00 / 1:10
1×75 on 1:10 / 1:20 / 1:30 (3rd – 4th Gear)
25 easy swim on :40 / :50 / 1:00
25 @ 5th Gear on 1:00 / 1:10 / 1:20
Main-set:
10×100 (25 + 25 + 50) on 1:25 / 1:30 / 1:40 / 1:50 / 2:00
#’s 1 – 3 are @ 2nd Gear – #’s 4 – 6 are @ 3rd Gear
#s’ 7 – 8 are @ 4th Gear – #’s 9 – 10 are @ 5th Gear
5×200 (100 + 50 + 25 + 25) on 2:45 / 2:50 / 3:00 / 3:10 / 3:20
#1 @ 1st Gear – #2 @ 2nd Gear – #3 @ 3rd Gear – #4 @ 4th Gear – #5 @ 5th Gear
10×50 odd: Slow build to sprint on 1:00 / 1:10 – even: Sprint on 1:10 / 1:20
200 cool-down
WORKOUT TOTAL: 5000
This workout was provided by Walter Schroeder Aquatic Center / Schroeder YMCA Swim Team Head Age Group Coach Harmilee Cousin III.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
