We wanted to emphasize some of the work done the night before, this morning. Our compliment was to work on some speed this morning just to get the group ready for great morning swims in championship kids of events.
However, our last set was directed to get some pace done for 200 races. Some of my impressions with this group is how we lack some closing speed in our races. We need to fix that issue and here is one way to achieve that task.
Workout
Warm-up:
400 FR – 4×100 IM – 4×50 Choice
Pre set:
6X75’S (IM order + 50 Free) @10′ rest and @2:00
*75’S are build IM – 50’S are sprint free
Pull:
4X(2X25 + 50 + 100 + 50 + 2X25) 25’S @ 30′
50’S @ 50′
100’S @ 1:15
Free and main stroke
Kick:
3X (4X25 + 50)
25’S @ 30′ Quality kicking
50’S @ 1:00 Nice and relaxed swimming with excellent walls, streamlines, breakouts.
Free and main stroke
Main set:
3X50’S + 50
Rest interval: @ 10′
Take an extra 30′ rest before the last 50!
The goal is to be well under your personal best time as you hold Pace200 the whole time!
Warm down:
200-400 Free/backstroke
WORKOUT TOTAL: 3700
Additional Comments
Many personal best times were achieved at the end of the session. Mission accomplished for those able to reach the goal of the morning. As we all know how difficult is to “swim fast” in the morning, it is also just as important to “swim smart” and to understand the importance of hitting pace in practice as we prepare our student athletes for the this summer.
This free workout was provided by NTC Aquatics Head Coach Ozzie Quevedo.
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On the Pre-Set…
Is it 3 x 75 IM order and then a 50 free (two 50’s total)? Or a 50 Free after each stroke (so 6 total)?
Dear Colin,
here’s what Coach Ozzie had to say regarding your question.
“The intention was to do a 75(25 of each stroke), 10′ rest and blast a 50 free.”