I want to do some 100s LCM, some 75s SCY, and some 50s LCM and SCY coming up over the next 8-9 days…so these 125s will balance those repeats.
The 8x25s after the set, plus the post set, will be items to reduce or take away in a week or two.
There are:
- Part 1: warmup (general loosening up and getting the HR going)
- Part 2: technical (set up the stroke for the main active rest set)
- Part 3: speed primer (use the 25s and 50s to get the tempo up and muscles firing)
- Part 4: main set (descend the 125s 1-2 twice)
- Part 5: specific work post set
- Part 6: extra cardio work
The 3 athletes I’ve got in this group are all women. One is 18, one is 24, and the other is 38. The 24 year old is getting ready for Paralympic Trials, and the other two are getting ready for Olympic Trials.
Workout
4×100 Free (130) – 50R 50L
4×100 Kick or Kick-Drill x25-75 (150)
4×100 Pull (130, 125, 120, 115) descend
14×25 (40) as 4 side Kick, 4 single arm, 2 side kick, 2 single arm, 1 side kick, 1 single arm
2x:
1×25 Mod (30) + 1×25 Fast (40)
1×50 Mod (1) + 1×50 Fast (110)
1×25 Mod (30) + 1×25 Fast (40)
12×125 (2) as 3 Free Moderate + 1 Stroke Fast, descend 1-2 twice
8×25 (30) Kick Fast or (MK) Pull Fast {2 R paddle, 2 L paddle, 2 no paddle, 2 full paddles}
1×200 easy
Option 1: 20×50 FINS (45) – Swim odds, Kick evens — Option 2: 20×25 – 3 Swim (30) + 2 Kick (40)
“options assigned by coaching staff”
Plus 4×50 (1) Free-Back with underwater turns
Workout Total: 5000
This workout was provided by T2 Aquatics Head Coach Paul Yetter.
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