We’ve got a nice active rest set planned for Tuesday. The idea is to begin the set with some strong 75s, and descend through the 50s and the 25s.
The 25s will be at a stroke count that is half of the athlete’s time.
Workout
8×50 Free (40) 25R 25L
2×200 Kick (330) social
4×100 IM Drill (140) – 5 seconds rest at 50, double pullouts
4×100 Pull (120, 115, 110, 105) descend
2×200 Pull (230, 3) – 5th 100 + Neg Split 100
8×50 D/S (1) – 2 of each
12×25 (40) 1-Fast-Easy, 2-Mod-Fast, 3-all easy, 4-Stroke Count is Half Time Fly
3×100 Pull (130) – 5.4.3.2 breaths per 25
4x: {75 Fly* (1) + 75 easy (115)} descend 1-4
6x: {50 Fly** (45) + 75 easy (120)} descend 1-3 x2
6x: {25 Fly*** (30) + 75 easy (125)} descend 1-3 x2
3×50 Free-Back (50)
4×100 Pull (125) 5th
5×400 Pull (510, 450, 440, 430, 420) descend
3×50 Free-Back (50)
Workout Total: 7250
Additional Comments:
We want to start our season with some good looking fly, fast over shorter distances, and then build the 100/150/200 work into Fall/Winter seasons.
This workout was provided by T2 Aquatics Head Coach Paul Yetter.
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