This session was a Monday night and the goal was to make them physically tired while holding skills on the 75’s, backing this up then with 200RP/100RP on the 50’s and 25’s.
The Titans are currently in an aerobic phase with some VO2 sets working around two big short rest sessions in the week.
Workout
Warm-up:
600 snk (100 swim / 25 L / 25R)x4
Sub set:
50#1 on 50 as 15~/20!!/15~
100 free @ AT pace on 90
Repeat x3
2×50 #1 build into race finish on 55
100 free under AT pace on 90
Repeat x2
3×50 #1 as Variable Pace on 55
100 free @ PB+6-8sec
Main set:
10×75 Best Effort #1 on 90 (Hold skills and transition speed focused)
10×50 @ 200 RP #1 on 75
10×25 @ 100 RP #1 on 60
- Sprint Squad = 75’2 with fins / 50’s as written / 25’s dive start + walk back
- Middle Distance = 75’s swim / 50’s fins overspeed / 25’s alt dive / push
- Distance = went 10×100/75’s/50’s done pull+paddles on 100+75’s fins for 50’s
Recovery:
4×300 own choice equipment / stroke on 4.30
2×15!! burst in each 300m (optional when)
Workout Total Sprint & Middle Distance: 4500 – Distance: 5300
This workout was provided by Ellesmere College Titans Head Coach Alan Bircher.
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Alan, re: the main set, can your swimmers maintain race-pace times for all of the 10×50 @ 200 RP #1 on 75 & 10×25 @ 100 RP #1 on 60?