The Sunday workout is pretty easy, no pressure — and I’m not getting out my watch and looking at the clock a lot.
I’m more focused on a flush-out workout, with some kick-swim 100s in the warmup and some breathing-pattern pull….as a way to mix things up and get the athletes to use all of the muscle groups. Sunday workouts are great — and they make those Monday AM workouts a little bit better — performance-wise.
Sunday November 25, 2012 – AM
Back to Short Course Yards!
400 Free IM (530)
4×100 Kick-Swim x50 (145)
300 Free IM (410)
3×100 Kick-Swim x50 (140)
200 Free IM (250)
2×100 Kick-Swim x50 (135)
100 Free IM (130)
1×100 Kick-Swim x50 (130)
8×25 (40) single arm free with FINS – breathe opposite pulling arm; breathe every stroke; think rhythm and timing
8×200 Pull (230)
Odds 3.5.7.5
Evens Negative Split + Descend
100 easy
6×50 FINS (1) – 3 Fast-Easy + 3 Moderate-Fast
100 easy with underwater turns (work on getting into a tight ball)
WORKOUT TOTAL: 4300
Additional Comments
If you haven’t tried this workout, it’s a staple to my program — and I think it’s good enough to be a staple in anyone’s program. Done well, it’s tough — but really taxes the athletes in a good way. It “makes sense to the body”!
Workout Series:
- Day 1: Nov 19, 2012 – T2 Aquatics
- Day 2: Nov 20, 2012 – T2 Aquatics
- Day 3: Nov 21, 2012 – T2 Aquatics
- Day 4: Nov 22, 2012 – T2 Aquatics
- Day 5: Nov 24, 2012 – T2 Aquatics
These free workouts were provided by T2 Aquatics head coach Paul Yetter.
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