This workout is somewhat different for our team at this time of season. I felt it would be a nice change of pace compared to what we have been doing — which has been geared toward maintenance of aerobic capabilities, and an increase in “speed production” capabilities.
My hope was that this workout could be used to fuse the two types of training, resulting in some good speed held over the course of the set.
Workout AM
Warm-up:
800 50 Free + 50 non Free
8×75 (110) 25 Stroke Drill + 25 Stroke Swim + 25 Free (4 breaths max) – mixed
8×50 (50) 1 Free-Stroke Drill + 1 Free-Stroke Swim – 2 of each IM order
8×25 (30) 2 of each IM order
Rest 30
4×100 (115) Pull — descend 1-4
Main Set:
4x:
1×200 Free IM (3)
3×100 Free (115) * Descend 1-3
200 easy
Set A (6 rounds):
3×50 Free (40) + 3×50 Free* (35)
400 Swim Down
With underwater/opposite turns
Set B (4 rounds):
3×50 Free *(40) + 3×50 Free (45)
200 Swim Down
With underwater/opposite turns
WORKOUT TOTAL: 6800 (Set A) – 6000 (Set B)
This workout was provided by T2 Aquatics head coach Paul Yetter.
Additional Comments:
We had two female athletes average 54.low (starting at 55, getting to 53s) for short course yards training. Additionally we had a 14 year old boy held 56 on the final set of three. After the main series of 100s on (115), we split into two groups. A more distance/mid distance oriented group did a few 50s on (35), while our stroke/speed group performed well on 50s on (40). Everyone progressed with a higher level of speed on the secondary set, achieving the goal of the workout which was to establish a nice base of speed on 3×100 (115), go through it a few times, then take that speed to another level on the short/mid-range rest 50s at the end.
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