This set was designed to be a big challenge for some of my 14-16 year old boys. The intervals in the middle of the set (115, 110, 105) are normal intervals for us; but the 1:00 and :55 interval is a step we have not taken.
We had 2 16 year old boys go through the whole thing without missing an interval, and 4 who could not quite go the entire way without missing. Nonetheless, the set was a good one for all…because even the guys who couldn’t handle the 1:00 and :55 send-offs were swimming :58s to :59s the whole way through the set on 1:15, 1:10, and 1:05.
Generally, I think we get into trouble as coaches when we give too broad of an interval range within a set (like this one: we start at 1:25 and finish at :55…which is a :30 second range). Because of the range on this set, I took the athletes out of a truly aerobic “red pace” zone — and put them fully into a state of effort that imitates the state of effort (physical and emotional) at the end of a 400-800-1500 type race. So, I’ve sacrificed some true “threshold” work for some “eye-opening” work — meant to ignite the fire within the mid-distance/distance swimmer that allows and initiates motivation for even more meaningful training down the road.
Thursday March 27, 2014
3x:
3×100 Swim-Kick (140)
2×150 Drill-Drill-Swim (220) Fly-Ba-Brst / Ba-Brst-Free
1×200 Paddle Grab (250) Double Negative Split / No Kick-No PB (float toes)
9×50: 3- 15spl (45) / 3-14spl (50)/ 3-13spl (55)
9×50: 3- 14spl (50)/ 3- 15spl (45) / 3-16spl (40)
12×25 (30) reverse IM drill or swim
2×100 (125)
4×100 (120)
6×100 (115)
8×100 (110)
Rest 60
2×100 (115)
4×100 (110)
6×100 (105)
Rest 60
2×100 (105)
4×100 (1)
Rest 60
2×100 (55)
4×100 Free IM (130)
WORKOUT TOTAL: 8000
Additional Comments:
This was a great workout for my guys. A LCM version of this set could be:
2×100 (135)
4×100 (130)
6×100 (125)
8×100 (120)
Rest 60
2×100 (125)
4×100 (120)
6×100 (115)
Rest 60
2×100 (115)
4×100 (110)
Rest 60
2×100 (105)
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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