We had an great set this morning with 8 of our top High School aged distance swimmers.
The set was designed for the athletes to build into the set with a relatively short set of 8×50, progress to 12, then finally to 16. We had three HS Juniors, a Sophomore, three HS freshman, and an 8th grader doing well on the set. The warmup, warmup sets, and warm down are all done with the Main Series in mind.
Saturday June 7, 2014
4×300 continuous
{100 Free + 50 Kick + 100 Free IM + 50 KB Pull}
12×100 FINS — 4 (135) + 4 (130) + 4 (125)
odds Kick-Swim – evens Swim-Kick
5x:
2×50 Paddle Grab (50)
1×25 Human Stroke (50)
1×25 {Scull plus 10M fast swim to wall} (50)
8×50 (50) — hit 800M goal pace plus one (to the feet)
4×100 (130, 140, 150, 2) — “swim off”
4×50 (1) — 10 cycles fast each 50, get into it!
12×50 (50) — hit 800M goal pace plus .50 (to the feet)
4×100 (130, 140, 150, 2) — “swim off”
4×50 (1) — 10 cycles fast each 50, get into it!
16×50 (50) — hit 800M goal pace {to the feet)
4×100 (130, 140, 150, 2) — “swim off”
4×50 (1) — 10 cycles fast each 50, get into it!
20×50 FINS Kick (1, 55, 45, 40) — descend 1-4 Work It!
300 {50 Back + 50 Free PB}
WORKOUT TOTAL: 8050
Additional Comments:
We had good results on the set. A HS JR and a HS SOPH (1635/1642 LCM 1500 guys) led the way, holding 30.7-31.5s on the end, with all 50s done to the feet. A group of Freshman guys, along with an 8th grade guy (none have been faster than 9:08 800 and 17:40 1500) held 32.8-33.8 for the final 16×50. We had another JR boy who is transitioning from a Flyer (only) to a Distance/Flyer (he’s done the 1500 once) was holding 32.5s, and a JR girl who has continued to improve as a HS upperclassman (PR 945 800) held 35.7s.
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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