This is a great way to get a good amount of fast stroke swimming from yourself or your athletes!
Friday November 23, 2012 – AM
1×800 Free (10) Negative Split
4×200 IM Drill (3)
8×100 Pull (115) Descend 1-4
20×25 (35) #1 Stroke Drill / #2 Build to Flip at 10Yds / #3 Stroke Build / #4 Easy / #5 15M Fast
Moderate Fast Descend
1×400 Free IM (510) + 4×100 Stroke* (120)
1×400 Free IM (510) + 4×75 Stroke* (1)
1×400 Free IM (510) + 4×50 Stroke* (40)
1×400 Free IM (510) + 4×25 Stroke* (20)
200 easy
18×50 (1) every 3rd challenge FINS (we did 9×50)
200 easy
WORKOUT TOTAL: 6350
Additional Comments:
I like doing this type of work with my athletes. At times, I may ask for a smaller amount of longer distance repeats (like a 400 instead of 4×100) — so this type of set balances out the longer-repeat style of training that we use.
The athletes will tend to swim well enough on the 4×100, 4×75, 4×50, and 4×25 — that they will hit their back-half 100 pace by the end of the 75s (if properly split and descended) and through the rest of the set.
The fins at the end keeps the speed work going, with some assistance. I will generally tend toward a more aerobic/threshold day on Saturday morning to follow this type of Friday workout.
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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