May 4, 2013 – T2 Aquatics – Active Rest Stroke Workout

This morning workout from our post grad group centers around an active rest stroke set. We use this type of set to work on the second 50 of a long course 100.

Workout AM

4x:
100 Swim Free + 50 Kick + 100 Free IM + 50 Kick

4x:
50 Kick (110) – 25 Fast + 25 Moderate
50 Drill-Swim (50) – 25 Drill Stroke + 25 Swim Free Build to Finish
50 Swim-Swim (1) – 25 Fast Swim Stroke + 25 easy choice

4x:
Phantom Wall (50)

4x:
100 Pull (125) – 50 Moderate 5th + 50 Fast
50 Pull (1) – 1st 25 Fast

3x:
100 Free (130) + 50 Stroke (1)*
100 Free (140) + 50 Stroke (1)**
100 Free (150) + 50 Stroke (1)***

1x:
200 easy

1x:
900 FINS Kick (50 Moderate + 50 Fast*)

1x:
200 easy

WORKOUT TOTAL: 5150

This workout was provided by T2 Aquatics Head Coach Paul Yetter.

Additional Comments:
When calculating the appropriate 2nd 50 goal pace, take one second off the pace for flyers and breaststrokers (to account for the turn).