This is an active rest backstroke workout. We snuck in some quality, technical Breast Drills and Fly Swims to get into the workout — and finished with some fast underwater 25s.
Wednesday March 6, 2013
5×200 SKIPS
8×50 (115)
odds: {:05} Wall Kick into fast 12.5 + 25 Free breathe 5th + 12.5 fast finish
evens: {:05} Wall Kick into build 25 + 25 easy
3×200 Paddles + Fins (240) — opposite paddles/fins for the first two; full paddles/fins on #3
3x:
2×25 Scull (40)
2×25 Breast Drill (30) — 2 K 1 P* Timed at 8 Kicks or less; 16 seconds of less
2×25 DBL arm Back (30)
2×25 Fly (30) — Swim* Timed at 6 Strokes; 12-13 seconds
5x:
200 Free IM (240)
150 Back* (2) — descend 1-5
125 Free (140)
75 Back* (1) — descend 1-5
3×50 Free (50)
20×25 (30) — every 4th fast underwater kick on Back
200 easy
WORKOUT TOTAL: 6800
Additional Comments
I like using this “fountain” — style workout with all strokes. I call it a “fountain” because the athletes swim strong 150s and 75s, and cycle through the set with increased focus and pace on the 150s and 75s throughout the set. I believe the construction of the set allows the athletes an opportunity to swim fast with manageable lactate levels. The lactate levels presumably increase a bit during the set, but they do not get to the point where the athlete breaks down; in fact, because of the set’s construction the athlete carries a bit of lactate into the “Aerobic” part (the lower level easy 50s, and the medium level 200s and 125s) — and because there’s not enough low-end aerobic for the athlete to fully clear their bloodstream, they are able to use that lactate as fuel throughout the set . I generally do not do a blood test on the athletes during a set like this, but this is what I imagine is happening!
I motivated the athletes by urging them to add their 150 and their 75 to show their goal 200 M pace (with the idea being that 225 yards = 200 meters).
This workout was provided by T2 Aquatics Head Coach Paul Yetter.
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