Five swimmers responded to Saturday’s blurb, so for this week there’s a swimmer-submitted set for each day. I gave the swimmers basic guidelines to follow, but ultimately they wrote the set. Remember, this is also breaststroke week, much to their dismay! Kevin is a huge fan of kick, so unsurprisingly his set is focused in that area.
This week also marked the beginning of Swimming Canada’s #SwimAgain Challenge, so we had to do a 200 kick for time to submit for ranking against all of Canada.
Workout
Warm-up:
9×50 IM switches 3 drill, 3 kick, 3 swim 1:10
300 as 75 free BSC/25 breast 2K1P (regroup)
8×25 choice 15 green/10 clear :35
Kevin set:
3x 200 kick for time – any kick, only one pull into walls (regroup)
12 x 25 kick ↓ 1-6 twice to red :40
*round 3 must be breaststroke
Breast focus set:
2x 4×25 head-up scull – as high as possible :50
4×50 cobra w/ pullbuoy (only 1K1P, drive forward) :60
4×100 as 1 – 25 breast 2K1P low sc/25 free BSC , 1 – IM pink w/ breast green 1:50
Cool down:
On your own!
WORKOUT TOTAL: 3850
This workout was provided by Sault Surge Aquatic Team Head Coach Sarah MacDonald.
Additional Comments
Abbreviations:
– BSC = base stroke count
– 2k1p = two kick one pull
– cobra = breast with fly kick
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.
