We did this workout with our athletes after our weekend’s meet on Monday afternoon as a post-meet shake out.
We generally Kick, then Pull, then Swim following a meet. Keeping everyone healthy is a main concern, and I figure many people may be on the edge of getting sick or at least slightly under the weather. The 1800 yard ladder keeps everyone moving but isn’t very hard. I’m looking for a lower stress day.
The practice following this one will be active rest swimming:
3x: 300 Fast/100ez, 4x: 200 Fast/100ez, 4×100 Fast/100 easy
Workout
1×400 Free (5)
1×300 Kick (5)
1×200 Free IM (240)
1×100 Free IM (120)
4×125 Kick (2) – mixed
4×100 Kick (135) – Free
4×75 Kick (110) – Stroke
4x (A int):
50 human stroke alternating recovery
25 DBL arm Back
rest 15″
(:05 Wall Kick) into 25 Build Fist Fly
4×150 Pull (150) – 3.5.7 x50
4×100 Pull (115) – Neg Split
4×75 Pull (40) – descend 1-4 with 1 in on walls
1×300 Reverse IM Swim/Drill x50
3x:
1×50 Free (35)
1×100 Free (110)
1×150 Free (145)
1×150 Free (145)
1×100 Free (110)
1×50 Free (110)
200 easy
Workout Total: 6100
This workout was provided by T2 Aquatics Head Coach Paul Yetter.
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