We have a number of 15-24 year olds who are getting ready for our Spring SCY Championship meet next week. Our top 14 & under athletes are preparing for their Age Group Spring Championship which will be held in 2.5 weeks.
This morning’s set is geared toward pace control of a 400 yard distance. The intervals descend with the athlete, and the set becomes increasingly challenging.
The ONLY way to do this set well is to descend both the Free and the Free IM (Free-Back-Breast-Free). For example, our top female athlete did these times:
424 Free, 444 Free IM, 417 Free, 439 Free IM, 415 Free, 437 Free IM.
Athletes who descend the Free IM but only maintain pace on the Free are not accomplishing the same thing within this type of work!
Workout
4x:
100 Free (120) 50R 50L
100 Kick (140) mix
100 IM Drill (130) double pull outs
100 Pull (120) 5th
100 FreeIM (130) Descend 1-4
8x:
50 Free (40)
25 Stroke Drill (30)
25 Stroke Swim (30)
Stroke = 2 rounds of each stroke
6×400
#1/3/5 Free on (5, 450, 440) descend 1-3*
#2/4/6 Free IM on (530, 520, 510) descend 1-3**
200 easy
16×50 (45)
Every 4th fast, no breath final 25!
Extra 15 before fast 50s
200 easy
WORKOUT TOTAL: 6400
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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im iintersted for young atleths of our italian team
…could send us ? thank a lot