This is a larger than average main set, with intervals that were a bit easier than the average intervals we have been using. Of note, the workout following this one was a fly-based practice (60×50 (:45) — odds Free + evens Fly).
Wednesday October 2, 2013 – PM
16×50 (105) – 25 Swim + 25 Drill — 4 of each, Reverse IM order
Kick: 400 (620) + 300 (450) + 200 (330) + 100 (140) – last 100 fast on each*
12×25 (30) K,Dr,Swim — 3 of each
3×400 Free IM (520)
8×50 (50) Free-Stroke Drill x25
3×300 Free IM (4)
8×50 (50) Free-Stroke Drill x 25
3×200 Free IM (240)
8×50 (50) Free-Stroke Drill x25
3×100 Free IM (120)
8×50 (50) Free-Stroke Drill x25
12×25 (30) 3.2.1.0
200 easy with underwater turns
WORKOUT TOTAL: 7200
Additional Comments:
- We have been working some shorter rest-type Freestyle and IM sets. This set was a bit longer (4600 instead of 2500-3500), and the intervals were a bit easier for Free IM swims (1:20 per 100 vs 1:15 or 1:10).
- “Free IM” is Free, Back, Breast, Free by quarter (no Fly).
This free workouts was provided by T2 Aquatics Head Coach Paul Yetter.
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