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Relaxed Wednesday morning session with some good sprint work mixed between aerobic blocks of switching gears and pulling. We also took some time at the end for a few assisted sprints with the athletes qualified for LC Nationals . . .
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Aerobic focused Friday afternoon preceding the pool workout with a weights session in the gym. Even with a little "higher" volume this would still also count as recovery with mostly relaxed and short rest intervals . . .
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A more relaxed aerobic (stroke) focused morning followed by a more intense pace session in the afternoon. Our early Wednesday group is a little smaller and we basically only adapted some of the 500's for the mid-distance people . . .
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Overall a fast day of doubles with lots of sprint and pace work. Starting with a more relaxed and shorter morning before adding a little more "spice" in the afternoon having the full team back at the pool . . .
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Speed focused start in the afternoon with sprint and overspeed work during the first half hour. The second part of the workout was more aerobic focused and split up in our "speciality groups . . .
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Tuesday doubles with two aerobic and anaerobic mixed sessions. The morning integrated a speed and pace component as well as a good amount of kicking. In the afternoon we were working on switching gears and strokes . . .
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This workout was inspired by The University of Missouri Swimming & Diving program, though we altered it somewhat to fit the needs of our athletes while translating it into the spectrum of what our team needs right now!
First day back at home after our training camp. Different parts for different folks this evening to start the new week of training. The athletes who competed over the weekend only did the recovery part in the beginning . . .
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Aerobic and speed focused Wednesday afternoon starting with a common part working on underwater kicking before splitting into groups. After three "slower" weeks, volume and intensity are slowly increasing for the "year end push . . .
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Aerobic and speed focused Monday evening session to kick off another week of training for the Sharks. We also "built in" some faster stroke count work as well as a good amount of kicking through the workout . . .
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.