Morning workout from the Lancy Natation Elite group with an 8×50’s test set also known as “Russian Numbers”. Count your strokes on the first 50 and then keep the same stroke count throughout all eight repeats while getting faster on each one.
Workout AM
Warm-up:
200 free/back + 8×25 IM
200 kick + 4×50 IM (2 strokes per 50)
200 pull + 2×100 IM
200 pullbuoy and paddles + 200 IM
Keep same stroke count on all the IM swims
Pre-Set:
10×100 free w/pullbuoy (build in blocks – 1.-4., 5.-7., 8,-9., 10.) @1’40
200 kick
4×25 (3×25 free build, 25 easy choice) @1′
Test Set:
8×50 free build 1.-8. @1’30
(either better average or swim faster at the end than last time)
Swim down:
200 loosen
WORKOUT TOTAL: 3500
This workout was provided by Lancy Natation Coach Benjamin Paris.
Additional Comments:
The LYN Elite group at that time was 1 Olympian, 2 World Championships and 1 National level athlete.
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| Lancy Natation - 2008-2009 Season | |||||||
|---|---|---|---|---|---|---|---|
| Week 01 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 02 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 03 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 04 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 05 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
