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Last big Saturday as we move towards Short Nationals. Hard hitting morning with powerful 400 IM based training! Completed in just under 3 hours w/ fantastic fly racing meant to be held @ 200 pace or better.
This is a variation of a famous Bob Bowman/NBAC IM-Middle distance freestyle set. We adapted it for the level of our of athletes and the effort was very solid!
High aerobic afternoon session with two "main sets" working on 400's offering different options for free/back and breast/IM. Again all low intensity without too much rest (just enough to change equipment when needed . . .
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Friday afternoon aerobic focused session with a stroke emphasis through some medley swimming - rated as a recovery session in our books. We also had a few athletes getting ready for other meets and their workouts were slightly adapted . . .
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Our distance group (a very strong group) gets some special attention while our IM set was going on . . .
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First day of training for the Army group after the Christmas Break. Two aerobic focused sessions to get back in the swing of things. The morning was really low intensity with a good amount of pulling . . .
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Friday pre-meet “sprint” workout with some active recovery. We had one group swim in the morning and another in the afternoon – both groups did the same workout with a couple float drills for the afternoon crew at the end.
Our IM'ers had a pretty tough day yesterday. A quality set, with sustained intensity - including descending efforts . . .
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Last workout for the Army group before their Christmas break. We did have some good fun before the big holiday and played with the special number for the repeats of the sets for this session . . .
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Week three in our training cycle. First capacity workout of the week. I used fly in the anaerobic set to initiate the anaerobic system. Again the swims are limited to less than 40 seconds, but all swims in this set had to be done fast.