Oct 2, 2020 – Sault Surge Aquatic Team

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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Sault Surge Aquatic Team - Season 2020-2021
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