Today’s set was submitted by Lauren, a super-motivated swimmer who loves to push herself to improve. Her set is simultaneously simple and challenging, and I only had to make one change: making round 2 breaststroke. The swimmers knew what I meant by “efficiency drill;” I wanted them to pick a drill that would help them increase distance per stroke, decrease stroke count, or get them further off the walls.
Workout
Warm-up:
12×50 free breathe 3/4/5/6/7/8 (x2) :60
4×75 as 25 plough kick, 25 regular kick, 25 pull with board 1:30
8×25 choice 15 green/10 clear :35
Lauren set:
2 rounds of the following:
200 kick build to red 4:00
200 efficiency drill 3:30
200 swim pink @ BSC 3:15
*Rd 1 choice, Rd 2 breast
300 pull with paddles 75 free/25 breast (regroup)
Fin set:
400 as 50 breast with free kick pink, 50 straight arm free pink, 50 fly blue (regroup)
4×100 IM pink, breast green 1:40
2×200 IM pink, breast blue 3:20
Cool down:
On your own!
WORKOUT TOTAL: 3800
This workout was provided by Sault Surge Aquatic Team Head Coach Sarah MacDonald.
Additional Comments
Abbreviations:
– plough kick = kickboard vertical, half submerged
– BSC = base stroke count
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