The Kick-Swim set is typical for our Monday afternoon workouts (we kick a major kick set in the morning on Monday). The set of 100s Freestyle is a nice way to start the week for us.
We are going to come back with 30×100 Free on (110), most likely next Monday…so this set (100s on 105) will gear up the athletes and get them ready. The kick set at the end will be tough! We need to get a full team of kids kicking on 40 to finish the workout…we will see who can step up this morning.
We have a B interval on the workout, and a shorter warm-up and finish set for those on the B interval. Those intervals are not included here…but generally are :05 slower per repeat.
Workout
1×900 Free (1115) — 450 — 50R 50L; 450 – Descend 225s
3×100 Kick (135) – mixed
1×600 Free IM (8) — 100 Mod / 50 Fast
3×100 Pull (115) — 5th
1×300 Pull (345) — Double Negative Split
4×50 Kick-Swim Back (45)
5×50 Kick-Swim Breast (50)
6×50 Kick-Swim Free (55)
7×50 Kick-Swim Fly (1)
25×100 Free:
1×100 (115), 1×100 (110), 1×100* (105)
Repeat 1/1/2*, 1/1/3*, 1/1/4*, 1/1/5*
1×200 easy
30×50 3 Swim Free, 3 Kick Free* (40)
6×50 (1) Free-Back w/underwater turns
Workout Total: 8000
Additional Comments:
Thanks to Coach Bowman, I think I stole this progression (add on 100s) from his workout book.
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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What target mix kick / swim for 30×50?
As you can read above in Coach Yetter’s description, the group is coming off a “test set” of 25×100 and he wants to finish strong challenging them with the intervals for the 50’s kicking.
In a different scenario as we discussed before, kicking towards the end of a hard practice is widely used to recover.