This practice is centered around an Active Rest Freestyle Set that is designed to help an athlete find their 200 LCM stroke.
Workout Tuesday, July 2, 2013 – AM
4×200 (245) – Free IM
4×150 (230) – 100 Kick + 50 Drill
4×100 (130) – Pull 50 Free + 50 Back
4×50 (1) – 15 Scull + 35 Build to Fast Stroke
12×50 (105) – “Thirds” (4 — last third fast; 4 — middle third fast; 4 — first third fast)
1×200 Pull (240) 5th + 3×50 Pull Fast (45)
1×200 Pull (240) 5th + 2×50 Pull Fast (40)
1×200 Pull (240) 5th 1×50 Pull Fast (35)
1×200 Drill Stroke
6×100 (130) — #3 Stroke* + #6 Stroke**
6×100 (140) — #3 Stroke*+ #6 Stroke **
6×100 (150) — #3 Stroke* + #6 Stroke **
200 easy with underwater turns
fins 1200 (75/50/25)
200 easy with underwater turns
WORKOUT TOTAL: 7100
Additional Comments:
It’s important to descend through a range of paces on this set, setting up some 200 Pace swims toward the end of the set. The intervals allowed for more rest throughout the set, which I like to do at this time of the season. On this particular day, everyone in our training group did freestyle.
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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what is mean #3 Stroke* + #6 Stroke** and what is effect?
what is effect 200 easy with underwater turns and how training this?