We take our opportunities to swim twice in a day as real time preparation for prelim/finals racing. In this vein we like to draw some similarities from the morning to the afternoon sessions.
We returned to the pool 4:00 PM on Tuesday afternoon fresh from an hour of work in the weight room, where on Tuesdays we focus on upper body strength. Tuesday & Thursday we like to keep our focus on IM and prime training, & On this Tuesday PM we looked to push our legs heavily on the front end of the session as well as get some strong under water work in.
Our IM and Breaststrokes benefit from the push to kick 200’s BR and most of the swimmers will beat their benchmark 200 BR K on the 5th Rep when we do a set like this. Our legs and under H20 would Truly be tested by our follow up set of 100 IM’s that set up a lot like our 100’s Pull from the AM session. When we do Flips & 5’s, it refer to our walls which we flip all of and push great streamlines, 5 under h20’s, and break out at landmarks in the pool.
Our main set was built for lactate tolerance and coming out of the set up served us well! We will push our athletes on a set like this to maintain counts, habits, as well as times that match up with goal 200 pace or 2nd 50 of hundred speed. For example Spencer Rowe our 1:57.00 Breaststroke held between 4 and five strokes while maintaining a 29.5 or better average. All our athletes are well educated as to what it will take to achieve their goal time and held accountable to maintaining those times.
No better way to end a great 24 hours then to spend some more time under water with Cross pool Unders! Our pool is 6 lanes wide which provides the opportunity for us to work cross pool unders and today we got 30 reps in.
Tue 17, 2017 – PM
500 Swim + 400 K + 300 Pull (Continuous)
IMer’s go BR
5 x 200 K Dec 1-5 (330)
Zoomers’ On, (1:00) btwn Rounds
6 x 100 (110) IM Flip & 5
10 x 100 (120) IM FLip & 5
6 x 100 (130) IM Flip & 5
200 Loosen (4)
3 Groups Send 1 Every 1:00
20 x 50 (3) RACE Prime!
200 Loosen (4)
Cross Pool Under H20’s
Workout Total: 5800
This workout was provided by NCAP West Head Coach Jeremy Linn.
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