Sep 27, 2015 – T2 Aquatics

The pulling set encourages athletes to hold their heads steady and go without breathing off the wall.

The “(3S no B)” = 3 strokes off the wall without breathing, and the 3/3/3 means that we are working on accelerating through the length in sets of 3 strokes (same for the 2s and the 1s). My feeling here is that many athletes will take 3 strong no breath strokes, but then on the first breathing stroke I predict I may see a lot people laying out on their arm as they get the first breath — and essentially stopping their momentum gained by accelerating (no breath) off the wall. So I want to stop that issue before it starts and make sure the athletes work on accelerating their length through each breath.

The Stroke Count 75s at the end encourage the athlete to consider the stroke count they have been holding on our AM 50s we’ve been working on over the last month. When we do “every 4th 50 matching stroke count to time”, many athletes train at 12-13-or 14 strokes and 12-13-14 seconds per 25 (50s at 24 through 28 seconds). We are going to add a few strokes (see workout for detailed description), and expect the velocity to be a bit slower than the 50s. But instead of getting, say 5 50s at 26 second/13 SPL (stroke per length) 50s, we will get 12 75s at 43-44 seconds in 14-15 SPL. We haven’t done a lot of this, and I’m interested to see what happens.

Maybe we will end up coming up with a SPL goal for sprinters when they train 75s through 125s? If we can regulate the SPL I think we will also regulate the athlete’s kicking off the wall (they will have to measure two things; 5 dolphin kicks plus 14 strokes is more knowledge than simply knowing 14 strokes).

Workout

1×400 (620) — {100 Free IM + 200 Kick + 100 Free IM}
3×150 Pull (2) — #1 5th / #2 Negative Split / #3 7th
1×400 IM (6) – 25 Drill / 25 Swim
Fly drill = 2R 2L 2B, Breast drill = 2R 2L 2B

Rest 1:00

3x:
8×50 Kick (45)
rest 1:30
Round 1 mixed — Round 2 Free — Round 3 Stroke

300 Mixed: {50 Human Stroke / 50 Back side Kick – head 1st}

3x:
6×75 Pull (1)
rest 1:30
Round 1 3S off wall no B, accelerate thru strokes 3/3/3 — Round 2 2S off wall no B, accelerate thru strokes 2/2/2 — Round 3 1S off wall no B, accelerate thru strokes 1/1/1

3x:
4×75 Swim (110)
rest 1:00
Round 1: Stroke Count X — Round 2: Stroke Count X-1 — Round 2: Stroke Count X-1 (faster)
X= 50 stroke count plus 2 (based off 50s from the previous weeks)

200 easy

Workout Total: 5000

This free workout was provided by T2 Aquatics Head Coach Paul Yetter.