Oct 19, 2015 – T2 Aquatics

This is a resistance workout, typical for what we do with USA National Team Paralympic swimmer Michelle Konkoly. This is Michelle’s second practice of the day.

Michelle has ramped up her resistance training this season. We are doing more 25s with a Chute during the week, and we have also brought the intervals down during most sessions.

Workout PM – Resistance Practice

4x: {50 Tennis Ball Free + 50 Side Kick + 50 Back + 50 KB Pull}

2x:
4×25 (45) Single arm with fins
1×50 Strong 90% single arm* 25R 25L
Rest 1 minute between sets

8×25 (30) odds Backstroke — evens Head Up Free first 5 strokes, lower head into proper head position, go Fast!

9×50 Pull (110) 4.4, 4.3, 4.2 … x2 (breaths per 25) — descend 50s 1-3

6×25 Chute Swim (40) + 100 easy (330)
5×25 Chute Pull (35) + 100 easy (330)
4×25 Chute Pull (30) + 100 easy (330)
3×25 Chute FINS (25) + 100 easy (330)
2×25 Chute FINS (20) + 100 easy

12×25 FINS (40) — every 3rd Fast*

4×50 Free-Back (1) with under H2O Turns

Workout Total: 3000+

Additional Comments:
Last week we did a set of 1, then 3, then 5 (Swimming), followed by a set of 7, then 5, then 3 Pulling…with a 50 easy on (2) between each set. Michelle has had a back/lower body injury in the past, so typically we will Swim before Pulling — which allows Michelle to train her Swimming stroke (with a kick) before settling into the end of the main set, which is Pulling with Paddles, PB, and Band. We generally finish with FINS 25s or 50s…today is a short set of 25s.

These workouts were provided by T2 Aquatics Head Coach Paul Yetter.


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.


Subscribe
Notify of
2 Comments
oldest
newest most voted
Inline Feedbacks
View all comments
ehab
8 years ago

How can I do this 50 KB Pull ?

Founder
Reply to  ehab
8 years ago

I would guess that this means to pull with the kickboard instead of the pullbuoy – as simple as that.