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Fast Saturday to close out this week of training. Just a single set and somewhat doing a type of “meet simulation” with the individual warm-up to get ready for the set of 50’s. Aiming for above race speed by using fins & paddles and steady times with increasing rest for the main set.
Short recovery focused Friday session working off rest intervals mixing relaxed swimming and light kicking.
Thursday providing two options with #1 being a fast session including speed and sprint work while #2 being a more active recovery focused session including some light resistance work.
Mid-week aerobic based session aiming for active recovery through different types of kicking and also including breath control work.
Second fast session of the week on this Tuesday alternating sprint and speed work also including some aerobic kicking and breath control.
Speed focused Monday session integrating resistance work and fast kicking. We now aim to slowly increase the number of fast practices per week for this next phase during the month of February leading into Long Course Nationals in March.
Saturday workout including a speed and a sprint block each preceded by two 25’s incorporating resistance to “enhance” the feel during the fast efforts.
Overall relaxed aerobic focused Friday session including mostly short sets of 50’s.
Aerobic focused Thursday workout including lots of kicking and integrating some resistance. There were also two a short freestyle sets focusing on efficiency during the second part of the session and options to “shorten” or “lengthen” the swim down depending on feel.
Fast Wednesday practice including speed sets, sprints, and some overspeed efforts. We also used a little bit of resistance work to prepare for the sprints. Everything was either very high or low intensity today.