The main series today was centered around a 300 and a 150. The idea is to descend the 300s and 150s throughout the set, ending with a “broken 400M” swim (we convert 450 yards to 400 meters).
It’s pretty tough to do this well and actually add-up to a great 400M time, but for the people who have a great 400 (or one in the making), they can do this type of set very well. You have to have all of the tools needed for an awesome mid-distance swim to succeed on the set (tools like speed, stamina, ability to control pace, ability to plan for certain paces at certain effort levels, wall skills to allow all of this to be achieved, etc). If the 300 is too slow (ie the first 200M of a 400) — then the “add-up” is going to be affected; but if the 300 is too hard, then the 150 is affected. The times will reflect the athlete’s ability to either accomplish the task or fail at the task.
Saturday January 11, 2014 – AM
400 Free + 300 Kick-Drill x50 + 200 Pull + 100 Back-Breast
3×100 FINS (130) Kick-Swim x50
3×100 FINS (125)
3×100 FINS (120)
1×800 Pull (920) – 4.5.7.6 x200
3×100 Pull (115) – 1-2in
3×100 Pull (110) – Negative Split
3×100 Pull (105) – Strong
4x:
300 Free (330) * descend 1-4
200 Free IM (240)
150 Free (150) ** descend 1-4
100 Free IM (130)
5×50 Free (45)
#addup400M #doit
20×25 (30) 3.2.1.0 – every 4th Fast*
200 easy
WORKOUT TOTAL: 7000
Additional Comments:
Our top boy was 247/120.4 on the end. A few boys and our girls did a variation of the set, at a different time.
The variation is designed to work on the 200M:
4x:
150 Stroke (150)* descend 1-4
100 Free Im (140)
75 Stroke (55)* descend 1-4
50 Ba-Brst (105)
5×25 easy (35)
*add up 150 + 75 to get a 200M time
*my flyers are pretty inexperienced, and so at this stage I allow a 75 Free + 75 Fly on the 150, and a 75 fly on the 75. Most people did this set freestyle.
Our top 15 boy flyer did this going 129/43 — 126/42 — 125/42.2 — 124.4/41.4 (150 at 124.4 split 40.5 free/ 43.9 fly)
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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