Sep 18, 2017 – New Trier Aquatics – Senior High Performance

A little bit of a wet/dry workout focusing on breakout speed off of turns.

Workout

200 Swim
100 Kick
100 Scull

Kick & Squats – Pre-Set (2 rounds):
1×200 IM K @ 4 – 10 quick squats per 50 (on deck)
2 x 100 Brst K @ 215 – 5 deep squats per 25 (on-deck)
8 x 25 K UW to Blue Line @ 45 (10 burpees every 2×25)

Breakout Circuit (6 rounds):
1 x 37 Free MDPS @45 – long smooth fly kick every wall
1 x 13 Free @ 30 – start from a float, Kick first fast, no breath into wall FAST
1 x 50 K/S @ 45 – swim into the turn, fast kick UW to quick breakout & fast finish
1 x 50 MDPS freestyle @ 130 – low stroke count, practice two slo-mo breakouts (feel the water break across your head)
1 x 25 CHEETAH FAST NO BREATH @ 1

> Round 3 – Left paddle (pay attention to initial breakout stroke)
> Round 4 – Right Paddle (again with the breakout stroke)
> Rounds 5&6 – short fins (use the fins to increase the speed of the breakouts)


200 easy

1 x 100 ALL OUT OFF THE BLOCKS – how fast can you go?

WORKOUT TOTAL: 2950

This workout was provided by New Trier Aquatics Head Coach/CEO Alexis Keto.

Additional Comments:
Our group has 8 guys in it right now, so it’s really easy to monitor for quality off every wall. If you have a lot of kids – it’s important to impress upon the athletes to try to hold themselves accountable for successful breakouts.


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


Brought to you with the support of

Subscribe
Notify of
0 Comments
oldest
newest most voted
Inline Feedbacks
View all comments