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This was one of those “odd” fly/sprint workouts from the Lancy Natation Elite Group. Getting ready to race long course in March, keeping the yardage up was a constant in all swim workouts in that period. Those sessions are either relaxed longer or short sprint swims.
Our first week of the 2012-2013 season had a focus on butterfly. This was our second day back in the pool and we were literally “flying” that evening. The focus for this workout was on various aspects of butterfly technique.
These are the swim workouts my two training groups in Vevey did on their first day back in the pool for the new season.
This workout was written for professional Ironman athlete Mike Aigroz as he was getting ready to compete at the Ironman 70.3 Ireland.
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.