Jan 7, 2014 – Hudson Explorers Aquatic Team

This sessions works on stroke transitions for the individual medley with some aerobic freestyle and some fast 200 IMs. Focus on those transitions during the 50s of the main set and see how fast you can go on the 200s from a dive.

Workout PM

MetersSet DescriptionPace
6006 x 100 on 1:30 Free 3 Kicks/ NO Bth off turns1:30
6006 x 100 on 1:40 6 Fast U/K + 3 fast cycles Stk1:40
6006 x 100 on 1:50 Kick Odds Board/Evens Back1:50
4008 x 50 on :55 O-Wide C-Up, E- Bld(last 10M FST1:50
1,2003x
4 x 25 on :25 ALL OUT KICK
1 x 100 on 1:45 Free Wide C-Up Free
4 x 25 on :20 ALL OUT SWIM
1 x 100 on 2:00 Casual Kick

1:40
1:45
1:20
2:00
IMERS
3,4004 x 200 on 2:40 /255 TH Free
8 x 50 on :45 /:50 Fly/Bk x 25 #8 (1:00)
1 x 100 on 2:00 IM MAX EFFORT
4 x 150 on 2:00 /210 TH Free
8 x 50 on :45 /:50 Back/Breast x 25 #8 (1:00)
1 x 100 on 2:00 IM MAX EFFORT
4 x 100 on 1:20 /125 TH Free
8 x 50 on :45 /50 Breast/Free x 25 #8 (1:00)
1 x 200 on 4:00 IM MAX EFFORT
1:20
1:30
2:00
1:20
1:30
2:00
1:20
1:30
2:00
2001 x 200 on 3:00 Warm down1:30

WORKOUT TOTAL: 7000

This workout was provided by Hudson Explorers Aquatic Team Head Coach Matt Davis.


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