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Saturday evening was the main practice for the National & Junior National group this week. We had the whole pool to ourselves and put the team through a tough session with lots of max efforts for some quality lactate work.
This workout starts with a kick set for warm up, then moves on to a drill progression for butterfly that is body dolphin-focused. After the drill progression, the main set has some aerobic free for early- season development and fitness, and then just some very small amounts of fly.
Aerobic and sprint focused Friday evening practice for the National & Junior National squad including some “longer distances” and short full speed efforts.
Thursday morning session for the student-athletes of our sports class mirroring their Tuesday practice with relaxed aerobic “kick-pull-swim” 50’s and some main stroke work.
Aerobic focused Tuesday morning session for the student-athletes of our sports class including relaxed 200’s freestyle and some 50’s following a “kick-pull-swim” pattern. This was our only pool option today and the rest of the team did a dryland workout in the evening.
Monday meet recovery practice for the National & Junior National groups. This evening we were split into two “sub-groups”, each swimming for about an hour and doing about half an hour of stretching before or following their pool time.
Aerobic recovery focused Friday practice for the National & Junior National groups including our “PISTE blocks” at the beginning of each of the three parts also functioning as meet preparation.
Overall fast day of training starting with another morning session for the student-athletes of our sports class alternating short sprints with aerobic kicking and pulling.
Hump day evening practice for the National & Junior National groups combining kicking and speed work for the second day in a row this week. Although the first 3 sets of 8×100’s were thought to be all kicking, we did allow for the “easy parts” to be full stroke swimming, if the intervals were “too challenging” for the younger athletes.
Overall fast day of training for the National & Junior National groups starting with the first morning session for the student-athletes of our sports class following our break and the Spring holidays including relaxed aerobic work and short sprints.