Today’s main set was courtesy of Elisa, a swimmer who absolutely thrives on threshold sets. She provided the IM/free and I added in the specifics about the breaststroke legs to make sure we were focusing on that stroke.
Workout
Warm-up:
200 choice (regroup)
8×25 choice 15 green/10 clear :35
Elisa set:
200 free red 2:45
4×200 IM pink, breast low sc 3:00
400 free red 5:30
3×200 IM pink, breast mini max 3:00
600 free red 8:15
2×200 IM pink, breast high sr 3:00
800 free red 11:00
200 IM blue from blocks in heats
Cool down:
On your own!
WORKOUT TOTAL: 4400
This workout was provided by Sault Surge Aquatic Team Head Coach Sarah MacDonald.
Additional Comments
Abbreviations:
– sc = stroke count
– sr = stroke rate
– mini max = minimum strokes maximum speed
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