This workout is generated to increase workload in a short period of time while focusing on finishes and racing at the end of fatigue.
I like to make athletes tired, then make them race more. Using chutes to accelerate sprint work.
100 Social Kick – discussion topic: “favorite letter of the alphabet”
100 Scull/S by 25
> 2 Min Streamline
12 x 50 #1-R Side K; #2 – L Side K; #3 – Brst K w/board; #4-Fr K w/ board; last 12 1⁄2 sprint @ 1
4x 100 K w/Short fins (50 Fly kick on back in streamline; 50 R/L by 25) @ 1:40
8 x 50 Freestyle as Odd Drill*; Even MDPS – desc time; hold Stroke count @ 1
* Drill: 25 R/L – focus on having shoulder and hips rotate together to get added length; mix breath side; non-swimming arm on side.
3 x 200 Pull @ 2:30/2:45/3:00 – smooth desc 1-3 choice of gear
100 w/ chute – freestyle @ 2
2 x 50 desc 1-4 to Max effort @ 45/1/1:15 by rounds of 2
R1&2: No gear; R3&4: Padd OR Fin; R 5&6: Padd AND Fin
[Rest group #1 only does 50s on the even rounds]
100 w/ chute freestyle @ 2 – drop chute at the 75, SPRINT in; aggressive finish
50 easy @ 2 (retrieve & reload chute)
Short fins; all with Snorkel
1 x 50 fast from blocks for time with short fins
[Workout Total: 4350]
Another piece is to make sure the athletes stay on form and stroke count throughout the workout, as well as work on the perfecting both technical and aggressive finish. It took longer than expected, but the kids did a great job.
This workout was provided by New Trier Swim Club Head Coach/CEO Alexis Keto.