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Generally on Fridays I ask the athletes to do a major Kick Set. Our set for today, for most people is 12×100 on (2:00), kicking 3 100s of each stroke FAST.
The (2:00) interval for us is pretty long, so the athletes on this particular day are getting more rest per repeat than they generally get during kicking sets. The 25s at the end are designed to allow the athletes to access a little bit of speed — which at the end of the week is very important.
Right now we are in a situation where about half of our team had their first peak at SC Nationals and now everybody is focused for Regionals mid December. This “double peak” represents a challenge on many levels for our athletes.
This workout is the continuation of the week that started on Monday November 19. After a our Wednesday evening “Lactate” workout, we went back to an aerobic workout on Thursday. Our week this week (and many others) looks like this:
Aerobic (Monday), Active Rest (Tuesday), Fast Race Pace (Wednesday), Aerobic (Thursday), Kick and Speed (Friday), and either Aerobic or Active Rest (Saturday). Sunday is an optional day for Postgrads or a recovery day for everyone else.
This practice allows the swimmers to take a little bit of ownership of the main set. They will be able to pick and choose the distances they will be swimming.
Two different workouts – medley focus with shorter faster swims for the younger athletes and a “taper” session from the group resting for SC Nationals.
This workout was done in preparation for our December Invite which is this weekend. None of our distance swimmers have had the chance yet to swim the mile so we wanted to give them a chance to see where they are with their training.
In Geneva Coach Morgan had a great success with short axis stroke. This is a Saturday morning workout from the butterfly group. Breaststroke and IM swimmers did almost the same thing that morning, except for the monofin set at the end . . .
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This was a speed focused Monday with sprints in the morning and an anaerobic (aka lactate production) main set for our sprint and mid-distance athletes in the afternoon. Our “distance” specialists weren’t completely on the same plan and had a basic aerobic main part in the afternoon.
Our main workout today, after some aerobic on Monday and Active Rest on Tuesday — was geared to be a “Dive Speed Set” for Wednesday afternoon.
Wednesday AM was a little bit of Aerobic conditioning (you can’t have too much of this, as long as the group can handle the volume!) 9×300, descend….with some good FIN work at the end. We are continuing to build our base back up after the Florida HS season.
Wednesday PM was set up to be 5 rounds of Dive 100s off the blocks. I was not impressed with their first round (effort, intensity, results)….so I gave them something to shoot for….and as an incentive I put a limit to the set based on their positive performances.
This is the third workout of the week. After a double on Monday, we did a single on Tuesday….and this is a “typical Tuesday Active Rest” day for us! The workout is pretty simple.
Get some good 300s, then some good 200s, and finish it off with some good 100s. The rest interval on the 100 easy increased by 10 each round. Sometimes I increase the easy 100s by 5, but in this set I wanted a drastic increase….and figured that because the distances come down drastically (from 300s to 200s to 100s) — I had to make sure they were getting more rest at the end when I want the higher level of intensity.