Saturday morning workout from the Lancy Natation Elite group focusing on building and improving that crucial front end speed off the blocks.
Workout AM
Warm-up:
800 free/back pyramid (25/25 – 50/50 – 75/75 – 100/100 – 75/75 – 50/50 – 25/25)
600 as 100, 200, 300 IM (hold same stroke count)
400 fly kick on side w/fins
Pre-Set:
8×25 fly kick under water w/fins
1.-4.: strong w/o losing body alignment, 5.-8.: 15m sprint, finish easy
Main Set:
20×100 free w/pullbuoy, paddles and snorkel
1.-8.: @1’30, 9.-.14.: @1’35, 15.-.18: @1’40, 19.+20.: @1’45;
hold same stroke rate all the way but get faster as send-off increases
Swim down:
6×50 as 15 free sprint (goal under 7.0 seconds), finish easy choice
600 easy choice (mix it up)
3×50 as 15 free sprint (goal under 7.0 seconds, repeat until faster than goal time)
300 easy choice (mix drill)
25 free sprint off the block
75 easy choice (loosen)
WORKOUT TOTAL: 5450
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) |
