Day 4 — Week of November 19, 2012

This workout is the continuation of the week that started on Monday November 19. After a our Wednesday evening “Lactate” workout, we went back to an aerobic workout on Thursday. Our week this week (and many others) looks like this:

Aerobic (Monday), Active Rest (Tuesday), Fast Race Pace (Wednesday), Aerobic (Thursday), Kick and Speed (Friday), and either Aerobic or Active Rest (Saturday). Sunday is an optional day for Postgrads or a recovery day for everyone else.

This workout is pretty simple. We put in a good kicking set (75s fast — 4 on (110) to finish the set), then a pulling set with a mix of strokes (Pull Bouy only for the fly, optional paddles for the other strokes….and they can do a light balancing kick on Fly and Breast). Our IM Set was pretty tough — strong intervals for our group. This set was hard, and set them up nicely for the Saturday LCM set we did two days later. More on that to come (in a later post)!

3x: 5×100 SKIPS

1×400 Kick (630) – mix/moderate
4×75 Kick (115) – stroke/fast average
Rest 30
4×75 Kick (110) – stroke/faster average

1×400 {50 Free + 50 Stroke Drill — 1 of each}

1×400 Pull (445) Free 3.5.7.5
4×50 Pull (50) Fly
4×50 Pull (50) Back
4×50 Pull (55) Breast {1 body kick per stroke}
4×50 Pull (45) Free

1×200 IM Drill

4×200 Free IM (235) moderate
4×200 IM (230) fast*
4×200 Free IM (230) moderate
4×200 IM (225) fast**

8×50 Free (50) last one fast – no breath 2nd 25*

200 easy

WORKOUT TOTAL: 6800

Additional Comments
This workout, and the others in the series, are designed for our 18 and under athletes. A few postgrads do this type of work as well, but for the most part our Postgraduates do a different workout everyday — at a different time. Look back in the archives to see a few of our Postgraduate workouts, and you’ll see the difference.

Workout Series:

These free workouts were provided by T2 Aquatics head coach Paul Yetter.


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