Five days out of competition we trained an aerobic session touching on great IM progression, free, kick, and drill. We achieved 8600 aerobic with quality habits and discipline under 2 hours!
Clock was turned off and the athletes were placed in flow lanes and were on a third touch in the lane send off and were held accountable to keeping the lane together with rest. “No Clock” freed the athletes up to focus on what they were doing in the pool, and fostered an atmosphere of competitiveness.
It was our second time through the session and the athletes were charged with completing the session with a faster total time. We followed up the nearly 2 hour session with 6 x 50’s off the blocks racing with high rest and saw some fantastic results.
Workout
3 x “Super 500” R1 = Team Drills — R2 = Choice Drills — R3 = Swim
200 K no Board
5 x 500 As 500, 250’s, 100’s, 50’s, 25’s x Round
100 K board
20 x 50 FL Mix Air (Drill ok if quality is comprimised)
25 Head up FR
10 x 100 FR
100 BK/BR
> 5 Min Break
6 x 50 (2) Race Dive
200 EZ
> Note: Super 500 = 25 FL, 50 BK, 75 BR | 25,25,50 | 75,25 | 50,50 | 25,75 | 50,25,25
Workout Total: 9100
Additional Comments:
Total Times x LANE
LANE 1 – 1:47:05 — LANE 2 – 1:48:40 — LANE 3 – 1:45:13
LANE 4 – 1:58.03 — LANE 5 – 1:58:26 — LANE 6 – 1:57:06
This workout was provided by NCAP West Head Coach Jeremy Linn.
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