We had a double workout last Friday, and during the morning we took care of our usual Kick/Pull/Sprint Friday activities.
The next morning we had a strong LCM active rest practice. This workout is inspired by Jon Urbanchek and his patterning of IM / Freestyle sets. I asked the athletes to descend the 50s and 100s throughout the set (to a race-pace level of speed), while also descending the 200s and 300s (to an increasingly higher level of aerobic application).
Workout
4×200 Free IM (250) — kick the final 50
4×150 Pull (2) — 3.5.7
4×100 Free IM (130) — double pullouts
4×50 IM Drill (1) — 1 of each
6x: 75 Free (1) + 25 Stroke Drill (30) + 25 Free (30) + 25 Stroke Swim (30)
3x:
1×200 IM (3) Descend 1-3 to IM PR plus 7-10* {Drop 2-3 each round}
4×50 Stroke (50) Round 1 Fly, Round 2 Back, Round 3 Breast at 400 IM Pace**
1×300 Free (345) Descend 1-3 to 200 Free PR plus 1:10-1:20* {Drop 3-5 each round}
3×100 Free (130) All at 1000 Pace or Faster**
200 easy
Workout Total: 6100
Additional Comments:
This workout was done very well by my group of athletes in attendance. I found that the 200 IM goal times I gave were a bit fast for my squad, while the 300 times were easily attained throughout the set. The 50s at 400 IM pace, and the 100s at 500 pace were accomplished, although when I gave the athletes the set I told them that it was appropriate to descend each round of 100s, and the last round was really the key round for hitting 1000 pace.
I gave the athletes the goals for each distance (which I don’t do each day) — and I think it really helped.
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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