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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 . . .
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Coming off a high powered sprint session, we went into an aerobic workout to focus on transitions between strokes - specifically looking to 500 free & 400 IM . . .
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Aerobic base was on the menu yesterday evening. Pre-season training continues with lower intensity swims, but good quality work.
Second to last week of training at the Federal Office of Sports before the Christmas break for the Army group. This was a kind of "drop taper" week for the athletes as we were preparing for some year end racing at different meets . . .
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A little bit of a wet/dry workout focusing on breakout speed off of turns.