200 #1 Race Pace Session – the tightness sneaks up on you as you work through the set and this is when we ask the swimmers to really hold form.
Workout
Warm-up:
4×100 free breath 5-1 on 1.30 + 4×50 variable pace fly with fins on 55
4×100 free breath 7-1 on 1.30 + 4×50 variable pace back with fins on 55
4×100 free breath 9-1 on 1.30 + 4×50 variable pace breast with fins fly legs on 60
Sub-set:
8×150 as
odd – 100 back pull paddles / 50 swim paddles build on 2.30
even – #1 50’s kick/drill/swim on 2.45
Main set:
(50 free swim smooth on 50 / 50 #1 @ RP) x8 + 200 recovery on 4′
(50 free swim smooth on 55 / 2×50 #1 @ RP) x4 + 300 recovery on 6′
(50 free swim smooth on 60 / 3×50 #1 @ RP) x2 + 400 recovery on 8′
(50 free swim smooth on 65 / 4×50 #1 @ RP) x1 + 800 free fins/paddles/snorkel DPS
Swim down:
4×50 switch 25’s doggy paddle / front scull for feel (maintain body position)
200 bk d’arm with paddles – deep catch
Workout Total: 7200
This workout was provided by Ellesmere College Titans Head Coach Alan Bircher.
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