Practice this morning was designed with a couple of goals in mind – hold technique to the highest standard and also experience some difficulty while adjusting to long course swimming. I remember doing this set way back when I swam for the legendary Coach Jack Nelson at the Fort Lauderdale Swim Team. Coach Nelson was notorious for doing ladders but they were fun and challenging. This is no different, have fun and enjoy. We certainly challenged our student athletes with this set today!
Workout AM
Warm-up:
400 FR / 4×100 IM / 4×50’s Choice
Drills:
10×50’s @ 1:00 Mix Strokes, working on underwaters and breakouts
Pre Set:
5 x 100’s Free @ 1:20 Desc 1-5
Main Set:
100 FR @ 1:15
100 FLY FAST @ 1:30
100 FR @ 1:15
200 BK FAST @ 3:00
100 FR @ 1:15
300 BR FAST @ 4:30
100 FR @ 1:15
400 FR FAST @ 5:00
100 FR @ 1:15
500 (400IM + 100 FR) FAST @ 7:30
100 FR @ 1:15
10×50’s FLY FAST @ 50′
100 FR @ 1:15
8×50’s BACK FAST @ 45′
100 FR @ 1:15
6×50’s BR FAST @ 50′
100 FR @ 1:15
4×50’s FR FAST @ 45′
100 FR @ 1:15
2×50’s FLY FAST @ 50′
100 FR @ 1:15
Pull:
100-200-300-400-400-300-200-100 @ 1:30 BASE
DPS (distance per stroke) and reducing the number of strokes per lap
Warm Down:
300 Easy
WORKOUT TOTAL: 8400
This workout was provided by NTC Aquatics Head Coach Ozzie Quevedo.
Additional Comments:
This was a great way to end up the week with our Senior, International Group at NTC Aquatics. We took advantage of Spring Break and got some solid training done looking forward to this summer.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
Recent Workouts by Coach
Ozzie Quevedo
