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In this workout we're working on building speed for the 100, 200, 400 freestyle events, as well as the 200 & 400 individual medley . . .
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A good harder session today. Working on speed and speed endurance. The warm-up sets are just priming the swimmers for the main set of 50's . . .
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Power and Sprint focused session integrating some resistance using sponges during the first half of the workout.
While we get in a good amount of yards today, we drop the intensity and just focus on some long / strong swimming.
This workout adds short bursts of speed into an otherwise highly aerobic workout. We were trying to simultaneously encourage better breaststroke rhythm and overall breaststroke speed . . .
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Aerobic Monday afternoon session with a "Kick-Pull-Swim" pattern integrating lots of equipment and some short speed work to get this week started. The low intensity allowed for a high focus on technique during the full stroke swims . . .
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This main set is essentially focused on developing enduring speed throughout middle distance events in Long Course; specifically the 400 freestyle & 400 IM.
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Solid aerobic work with a little quality thrown in. Some short burst efforts are in the mix to keep the boys sharp, but we focus on good aerobic efforts.
We were essentially in an "overtraining" microcycle, which for this age group meant we were just trying to go on slightly faster pace times, change equipment more quickly between sets, and avoid long breaks between activities . . .
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Intensity goes up today with a good threshold set. We start with a good kicking set to really work the legs . . .
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.