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


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.


Sault Surge Aquatic Team - Season 2020-2021
Week #1 X Day 1 Day 2 Day 3 Day 4 Day 5 X
Week #2 X Day 6 Day 7 Day 8 Day 9 Day 10 X
Week #3 X Day 11 Day 12 Day 13 Day 14 Day 15 X
Week #4 X Day 16 Day 17 Day 18 Day 19 Day 20 X

Brought to you with the support of

Subscribe
Notify of
guest
0 Comments
Inline Feedbacks
View all comments