We have a group of 35-40 Seniors (mostly 8th grade through 11th grade), many of whom were new to ‘year-round’ swimming as of Fall 2014.
We are looking forward to the following workout, which we have planned to build off some recent breaststroke workouts that centered around 25s and 50s.
The set should be worked consistently all the way through. The freestyle 150 could be considered somewhat of a recovery swim, but I’m not telling anyone that (with a pool full of rookies, if I announce recovery or easy swimming, the result will be sloppy swimming.) Some of the kids who are not as good at breaststroke will most likely get after the freestyle a little bit to get more out of the workout.
4×100 Free (130) – 50R 50L
4×100 Kick (2) – Free with Board
4×100 Back-Breast (150) – descend 1-4
2×25 Breast Piston Kick, 2×25 Fly Kick with Board, 2×25 Back Kick
2×25 Breast Kick (45) Long + Strong
2×50 Breast 2K 1P (105)
1×100 Breast Swim (150)
1×150 Free Swim (250)
30×25 (30) – #1 Back, #2 Free, @ Stroke Count, #3 Free @ Stroke Count* Fast
Stroke Count* should be 14 seconds in 14 strokes, or 15-15, 16-16, 17-17.
3×50 (1) Free-Back
Workout Total: 4000
The freestyle stroke count at the end of the workout is something I’d like to do 4x per week until my group has it down. Our next step: I’d like expand to 50s stroke count.
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.