Oct 1, 2020 – Sault Surge Aquatic Team

Today’s set was provided by Logan, one of many National-level breaststrokers I had the pleasure of working with at SSAT! Logan loves sprinting, and her breaststroke is very kick-driven, so her set reflects that. I included an “equipment set” because Logan’s set today and Elisa’s set the previous day were both entirely drill/swim, so I wanted to make sure we mixed things up a bit.

Workout

Warm-up:
300 free breathe 3/5/7 x 50 (regroup)
6×50 IM switches, 3 drill 3 swim 1:10
8×25 choice 15 green/10 clear :35

Logan set (2 rounds):
2×100 breast 2K1P 1:50
2×50 breast double pullouts 1:10
6×50 kick as 1 – breast ↓ kc x 50, 1 – choice 1:10
2×50 breast as 25 pink/25 blue 1:10
50 clear (regroup)

Equipment set (2 rounds):
400 fins as: 25 uwfk, 25 fly <12 strokes, 25 cobra, 25 free (regroup)
3×100 free pull w/ paddles dps 1:45
100 as 75 stroke blue/25 clear (regroup)

Cool down:
On your own!

WORKOUT TOTAL: 3900

This workout was provided by Sault Surge Aquatic Team Head Coach Sarah MacDonald.

Additional Comments
Abbreviations:
– IM switches = 25 fly/25 back, 25 back/25 breast, 25 breast/25 free
– 2k1p = two kick one pull
– kc = kick count
– uwfk = underwater fly kick
– cobra = breast with fly kick
– dps = distance per stroke


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Sault Surge Aquatic Team - Season 2020-2021
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