This practice was swum by a few of our 100/200M Olympic Trial athletes at a Mid-May training session.
The practice is typical of a Monday morning, but somewhat scaled-down from what we do during the fall, winter, and spring. We generally do a bit of kicking, followed by some pulling, then an aerobic freestyle set to start the week. The kicking is generally intense legwork for everyone, and most people kick pretty fast. The pulling is usually freestyle, but at times a backstroker may swim backstroke with small hand paddles on this type of set. The aerobic freestyle is swum at prescribed paces — and is submaximal in pace; I usually give them a range of times I feel will keep them in the proper heart rate (not under 150 & not over 180 as they progress through the set).
You’ll notice that the intervals on the 150s, 100s, and 50s generally stay the same (each interval is 1:30 base plus :05)….but if you think about it in the way I do, you’ll realize that because of the drop in repeat distance (going from 150s to 100s to 50s), an athlete will drop “rest interval time” naturally — meaning that if the athlete averages 1:20 per 100 he/she will go 2:00 for the 150 (:20 rest), 1:20 for the 100s (:15 rest), and :40 for the 50s (:10 rest). Because of this reality, I tend to keep the interval base the same when the distance decreases; whereas I would drop the interval if we did 3 sets of 4×150 — due to the fact the distance of the repeat stays the same. Dropping the distances while maintaining the interval base is progressively harder, so there is no need to pull the rest interval pace down with the repeat distance. I don’t think it’s good, particularly for 100M swimmers, to change two variables (interval base, distance) simultaneously.
I feel that this type of workout sets us up for the week. Stay tuned for our afternoon training set (for 100M athletes) — and you will see what type of work we tend to do on a Monday afternoon, at this particular time of season (Mid May 2012).
12×50 (105) 2 Drill Stroke + 1 Swim (25 Stroke Build to fast + 25 Free DPS)
Mix Kick: 50 (55) + 100 (150) + 150 (245) + 200 (340)
Drill: 200 IM or Stroke (410)
Stroke Kick: 200 (340) + 150 (245) + 100 (150) + 50 (55)
Pull 3×50 (55) + 2×100 (140) + 1×150 (215) + 2×100 (135) + 3×50 (50) 150 easy
4×150 (220) at prescribed paces Rest 30
5×100 (135) at prescribed paces Rest 30
8×50 (50) at prescribed paces
WORKOUT TOTAL: 5700
This free workout was provided by T2 Aquatics head coach Paul Yetter.