Jan 5, 2016 – T2 Aquatics – Descending Freestyle Repeats

I spoke with my high school boys about the difference between guys who swim in the high 50s in practice (358 for 400s & 157s for 200s as two examples), and guys who swim in the 40s (we need to get to 348s, 247s, 149s, 49s). Our guys are not quite in the 40s yet, but we are getting closer!

Workout

1×800 Free (1040) – 400 R/L, 400 Negative Split
8×100 Kick-Drill (145) – Kick Reverse IM order {2 of each}, Drill IM order {2 of each}
16×50 Pull – 4 (45) mod, 4 (40) fast, 4 (45) mod, 4 (35) fast

Rest 1:00

1×100 Pull (115) Negative Split
1×200 Pull (225) 5th/7th x100
1×300 Pull (335) Negative Split

2×400 Free (450, 445) *Desc 1-2
3×300 Free (340, 335, 330) *Desc 1-3
4×200 Free (230, 225, 220, 215) *Desc 1-4
5×100 Free (120, 115, 110, 105, 1) *Desc 1-5

1×200 easy

FINS 16×50 (40) – Swim odds, Kick evens – work it!

4×50 (55) Free-Back with underwater turns

Workout Total: 7400

This workout was provided by T2 Aquatics Head Coach Paul Yetter.