T2 Aquatics – Early Fall General Workout

This workout is designed to help an athlete improve general fitness through dryland work and kicking. I added some pulling to help us get our base volume up at the beginning of the fall without overtaxing the athletes.

Wednesday September 4, 2013

Repeat 8x:
24 Hops (Press Med Ball out from chest every third hop)
Dive 25 Free with 5 Dolphin Kicks and 10 strokes or less
5 Pushups
Dive 25 Underwater Kick
Push 25 Back Drill {3 strokes & 6 Kicks in a catch position}
Push 25 Breast Drill {2 Kicks + 1 Pull}

Kick:
400 (550) (630)
300 (420) (450)
200 (250) (310)
100 (120) (130)

Drill:
300 {25 Back Swim + 25 Human Stroke + 25 Scull}

Pull:
5×100 (115) (120) — 5.4.3.2 breaths per 25
1×400 (440) (5) — descend 400 and down
1×300 (330) (345)
1×200 (220) (230)
1×100 (110) (115)

200 easy {25 Free + 25 Back}

5×50 (110) Breast Kick with paddles (small out & inscull every 3rd kick}

3×100 Breast Drill (145) — all 100s: {50 2 on 2 under/25 Breast swim/25 Dolphin Pull}
3×100 Breast Drill (140)
3×100 Breast Drill (135)

10×50 Free (45) — 3,6,9,10 Fast

150 easy {50 free + 25 DBL arm Back}

WORKOUT TOTAL: 5600

Additional Comments:
I probably should have put the breaststroke work first. I don’t like to do breaststroke after pulling. For this day however, I was going “off the cuff” and simply trying to get the athletes to do things well (no sloppiness).

Overall, it was a decent workout. Our kicking set and our pulling set were very good (although most of my athletes are not able to kick well right now!). We had a 16 year old boy go 352/245/147/52 — with all but the 100 Negative split.

This free workouts was provided by T2 Aquatics Head Coach Paul Yetter.


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geto
10 years ago

what effect this (Press Med Ball out from chest every third hop)?

geto
10 years ago

what effect Pushups?

geto
10 years ago

what effect Dive 25 Underwater Kick?