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Last two sessions of our short "taper week". Both of those workouts were written with a single athlete in mind who was racing at the Lausanne Swim Cup. The other athletes competing in the Netherlands had already left base.
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Two aerobic sessions with some light tempo work focusing on efficiency. The morning workout had a longer warm-up followed by a short main set focusing on distance per stroke and kicking rhythm in freestyle . . .
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The intensity build continues (a little bit) with a stroke focus. Good rest intervals ensuring good quality efforts.
Aerobic recovery focused afternoon session with one day of training to go before we head off to our end of year meets. Decreasing the volume a little again and except for some tempo drills not doing any fast swimming at all . . .
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This is our 1st installment of our year-long test set programming; which the 1st set of a 6 week cycle. The main set is the test set (4 x 400 IM @ 12:00, SP1 . . .
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This is a Friday morning workout. Normally this would be a session where we do a variety of short sets. Such as 8 sets of 600 each. However, as we are in the first cycle of our Long Course season, I am pushing the volumes up a bit.
Backstroke work - technique and effort . . .
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Senior team efforts are getting a little more quality and intensity. With our first meet just under three weeks away, we’re picking up the efforts.
Afternoon "taper" session focusing on sprint and race pace mixed with some breath control for recovery. Main focus was the 100 broken where the goal was to swim below the current best time and "ride the wave" for the 50 . . .
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More early season prep for the Senior team. Picking up the efforts and intensity a little though . . .
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.