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An overall aerobic and speed focused Monday for the team in Biel. The morning session included shorter sprints and short axis stroke work while in the evening, we incorporated dive efforts and fins for the fast sets.
Stroke / IM’er set. Times are on a 1:10 base. So usually looking for about :20 seconds rest per 100 or :10-:15 seconds rest on 50’s.
Starting my week with a quick post-lunch aerobic swim this Monday. Again including a short block without fins as my overall shape is slowly improving.
A training session for your distance folks. All send-offs are assuming a 1:10-1:15 base 100 time.
My last session with the Beluga kids in Biel this Saturday morning continuing our meet preparation work with a couple quality sprints as well as some fun with a relay at the end.
A good aerobic – pushing anaerobic – session for your freestyle group. Send-offs are looking at between :10 and :20 rest on average.
Two days of swimming in a row this week with this Thursday session. Decided to mix some “longer” swims using fins with shorter freestyle sets without the fins.
The team in Biel was finishing this week with a speed focused Saturday morning session. This was my official “last” workout with the squad as I was handing over the reigns to their new Head Coach the following Monday.
This is a tough set for your IM’ers. Not only does it focus on form and technique, but it is an endurance building set as well.
Back to the pool this Wednesday after a few busy days that kept me out of the water. Decided to work off short blocks of 100’s mixing low-end aerobic freestyle & backstroke and sets of 25’s alternating sculling & underwater kicking.