Jan 30, 2013 – NTC Aquatics – Pace 200

This morning (5:30 AM), our practice was designed for P200 (pace 200). Although our swim team is very young, we have the ability to perform under pressure and this morning was no exception. It was expected from all our student athletes to come ready to go FAST in the morning. After all, don’t we all preach the same to our swimmers: morning swims are very important!

I still believe we have not reached our maximum potential for the 200 Free as a group for our Club Team. Sure enough, everyone wants to swim the 50,100 FREE but developing a strong 200 FREE short course yards, will translate into a VERY strong 100 FR LCM.

Workout AM

Warm-up:
400 FR loosen / 4×100 IM @1:30 / 4×50 FR Descending 1-4 @45

Kick:
8 Rounds x Wall & Scull Kick Sprints. Streamline kicking against the wall for 10 seconds. Then flip turn and sprint 20 yards to other side’s flags. Then stationary scull kick for another 10 seconds. Then SPRINT swim 50+ yards. We took about 45 seconds recovery between rounds.

Pull:
3x(2×25 + 2×50 + 100 + 50)
25’s = SPRINT @ ’30
50’s = P200 @ ’55
100 = Rehearse the first 100 split of your 200 race @1:40
50 = nice and relax concentrating on distance per stroke and flawless technique

Swim:
3×100’s @1:30 Holding P200 + 5 seconds.

Pull:
3x(2×25 + 2×50 + 100 + 50)
25’s = SPRINT @ ’30
50’s = P200 @ ’55
100 = Rehearse the first 100 split of your 200 race @1:40
50 = nice and relax concentrating on distance per stroke and flawless technique

Swim:
3×100’s @1:30 Holding P200 + 5 seconds

Broken Swims:
2x(150 + 50) @10′ rest in between 150 & 50
THE GOAL IS TO BEAT YOUR 200 FR GOAL TIME!

Warm down:
200-400 nice and relaxed

WORKOUT TOTAL: 4000

This workout was provided by NTC Aquatics Head Coach Ozzie Quevedo.

Additional Comments:
After the workout, my swimmers were left with the impression that what it seemed to be an “easy” practice, wasn’t too easy after all. However, they were pressured and understood the need for speed or fast swimming in the mornings, even at 5:30 AM.