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Mid-week recovery practice offering two options and variations of those to provide as much “freedom” to the athlete as possible. This was our “Post Gym Recovery Protocol” which remained mostly unchanged after adding a demanding Wednesday weight session in calendar week six.
Speed focused Tuesday workout with three equal blocks including a short resistance set to prepare for the fast efforts consisting of sets of 25’s with increasing intervals.
Kicking and speed focused Monday workout to prepare for the week ahead. Today we started another “race pace” training cycle leading into our last meet before competing at Nationals.
Following the race effort the previous day, we slightly adapted our plan for this Saturday and opted for a short “lactate production” type of set instead of our usual “race day test set”.
In our current weekly setup, Fridays are “wide open” and can go any way. This week Ivo felt great and he wanted to take advantage of it by throwing down a fast freestyle swim.
Shorter active recovery workout including some light kicking and breath control on this Thursday.
Mid-week recovery practice offering two options and variations of those to provide as much “freedom” to the athlete as possible. This was our “Post Gym Recovery Protocol” which remained mostly unchanged after adding a demanding Wednesday weight session in calendar week six.
Sprint focused workout including short resistance sets to prepare for the fast efforts. Low number of repeats with long rest intervals as we are looking for quality over quantity this Tuesday.
This week our focus will be on active recovery with a polarized training style meaning mostly incorporating relaxed or short high intense efforts. And at the end of the week, we will repeat our “test set” in order for us to discuss and if necessary make adjustments to our plan.
Wrapping up another week of training with our “50’s test set”. This Saturday morning we reduced the number of 50’s by one repeat and increased the interval by two minutes with the goal to improve on last week’s performance.