This workout is meant for the athlete who has been doing a good job with their kicking, and would like to mix it up a bit. You’ll get some good kicking in without getting into a 1200-1500 meter kicking set (which we do quite a bit of at T2 Aquatics).
The idea is to do some fast kicking after a solid 50 swim (or, during the second set, get a fast 25 in followed by a technically sharp 25 Fly). The “Guess your time” portion is explained below….
February 6, 2013 SCY
8×150 (210) — 50 Swim + 50 Kick + 50 Drill {Drill=2 of each}
8×75 (55) — Free, descend by 2s
8×25 (30) — Drill odds; Swim evens
16x:
50 Free (35) — @28-29 seconds
25 Kick (35) — Free Fast
200 {25 Human Stroke + 25 Scull}
12x:
25 Kick (35) — Fast 7 Dolphin Kicks underwater plus Fast Thumb Lock Kick the rest of the 25
25 Fly (35) — Strong Swim with great wall timing
50 “Guess your time” + 200 easy …..x3
200 easy
WORKOUT TOTAL: 4950
Additional Comments
We have to get better at understanding pace….so we did some “guess your time” 50s. The athlete swam a 50, then guessed their time. One athlete was .01 away, and two got within a tenth. A few were .90-1.10 from their time. Last night, we did a little bit and we had some guys telling me they were 26.5 when they were 25.0…that type of thing.
If we can get better at understanding our pace, we’ll be better at taking races out fast but controlled. You can try this on your own by “predicting” your time for a 25 or 50, then actually doing it. If you are training by yourself — this is the way to do it.
This free workout was provided by T2 Aquatics head coach Paul Yetter.
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