We’ve been using the parachutes more with our Noon Masters group. Today we are using the chutes after the warmup & then getting an active rest 75s set.
Newer Masters swimmers stick to the right side of the page (Group 2 options) and focus on 50s.
Workout
Warm-up:
1×200 or 1×100 mix
2×100 (R20) 75 Swim + 25 Kick on Side
2×100 (R20) 75 Swim + rest 10 + 25 Build
2×100 (R20) 75 Swim + rest 20 + 15M fast, easy to wall
or do 1×100 of each
Pre Set – Group 1 (3 rounds):
2×50 Paddles DPS (45) (55)
2×25 Sprints (45)
Pre Set – Group 2 (2 rounds):
1×50 Paddles DPS (115)
2×25 Sprints (45)
> sprints: #1 mod-Fast, #2 Fast-easy (1st half of pool/2nd half of pool)
Chute Work – Group 1:
8×25 15M Fast + easy to wall (1)
1×25 to other end before start of set
Chute Work – Group 2:
6×25 15M Fast + easy to wall (110)
1×50 Loosen
Swim Set – Group 1 (6 rounds):
1×75 (110) Fast Swim, descend
1×50 (1) downshift one gear
1×25 (50) same gear
Swim Set – Group 2 (4 rounds):
1×50 (1) Fast Swim, desc
1×50 (1) downshift 1 gear
2×25 (1) ez
“Striders” – Group 1:
8×25 stroke count match time; 90 percent fastest speed (30)
“Striders” – Group 2:
6×25 stroke count match time; 90 percent fastest speed (50)
Workout Total: 2550 (+ warmdown)
Additional Comments:
The “Striders” should end up being just as fast or faster than the fastest 75 or 50 of the set – with a stroke count that is 2-5 single strokes less per 25 than it was on the 75.
This workout was provided by T2 Aquatics Head Coach Paul Yetter.
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