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This is the taper version of our mid-week “Post Gym Recovery Protocol” which after remaining mostly unchanged the last few Wednesdays is now offering three options and variations of those to provide as much “freedom” to the athlete as possible.
Sprint focused Tuesday session including resistance work to “accelerate and emphasize” the feel on the fast efforts. There were no intervals on the resisted and sprint 25’s – goal was to get the equipment off, shift focus, and get into a high quality sprint.
Recovery focused Monday workout with just 10 days to go until the championship meet. The session alternated relaxed kicking and pulling with cruise freestyle and backstroke.
Fast Saturday morning workout simulating some of the conditions that we will face at Long Course Nationals.
Resistance and sprint focused Friday workout including some aerobic elements for active recovery. Two repeats only on the sets of resistance work on short and sprint work on long rest.
Aerobic recovery focused Thursday taper workout including short speed sets. Really basic practice only incorporating a little more kicking to keep the legs active even during this phase of the preparation.
Mid-week recovery practice offering two options and variations of those to provide as much “freedom” to the athlete as possible. This was our “Post Gym Recovery Protocol” which remained mostly unchanged after adding a demanding Wednesday weight session in calendar week six.
Full day off for recovery to start this new week following the racing at the HIP in Oerlikon on Sunday. We were aiming to keep the momentum from the meet and kicked things off with a speed focused workout this Tuesday.
Saturday with a short pre-meet workout to prepare for the racing on Sunday at the HIP in Oerlikon. With just a little over two weeks to go until Long Course Nationals, we were looking at rehearsing a prelims-finals routine.
Active recovery style session providing two variations with a low intensity aerobic option and a second option including short resistance and speed work.