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This workout starts with some dryland including medicine balls for about 30 minutes. The warm-up set is a drill progression I call “Early Vertical Forearm” (EVF) – you can do that drill for freestyle and backstroke.
Today’s workout has four parts. First, the warmup, which is 2750 yards long. I hope to keep them moving for the full 42 minutes, and achieve some cardio training. Second, the technical set of 25s is a set we have been doing this fall. The athletes are getting pretty good at kicking head-first with their hands at the side, so we’re continuing to hone that skill.
After our training camp in Luxembourg, there was a transition week where I wasn’t exactly certain how to best transition the team from the longer long course work into our race preparation phase.
Even when training mostly Age Group athletes, you need to break the rhythm of “crushing” them in every workout and give them something “fun”. Coach Jon Olsen calls these practices “toy days”.
This is the first practice of the second week of our official fall season. Most swimmers took 1-2 weeks away from the pool prior to last Monday.
Another workout from the Florida Keys Swim Club Gold Group while visiting my old team at the Jacobs Aquatic Center. It’s really up to you how hard you want this workout to be by adapting the intervals according to your abilities.
“Countdown to Hell” is one of my favorite workouts. You can choose any warm-up that will get you ready and start at a lower minute interval to adapt this set to your level. The overall goal is to swim at the fastest race pace possible for the entire duration of the set.
Mostly relaxed aerobic focused morning workout aiming to provide some active recovery and including sculling and drills to help the athletes set up their strokes for the afternoon pace efforts.
Running while taking a 1-3 week break is a great way to maintain a bit of your aerobic “work ability” during time away from the pool. You will be somewhat out of shape, but you should be refreshed mentally, and it won’t take longer than 3-6 weeks to be back in great form.
The X 50’s free is not only a great way to see if you’re athletes are in good shape but also how hard and long they will fight the clock.