The main part of the workout is the Fly 50s set. The idea is to descend a set of 2x50s Fly on (1), by round; and also to descend a single 50 Fly 1-3 by round.
There is 450M of Fly in the set, and if it’s done well the athlete is going to swim that 450M with a 300 of it at or under 200M pace, and a 150 of it at or under 2nd 50 100 Goal Pace.
Workout Wednesday July 3, 2013 – AM
3x:
200 Free (3) – 50R 50L
100 Kick (150) – mixed
100 IM Drill (140) – breathe every other stroke cycle
100 Pull (130) – Negative Split
8×50 (105)
Odds: 12.5 fast + 25 Free 5th + 12.5 Fast Free into 5M fly kick underwater
Evens: 25 Build Fly + 25 Free 5th
Rest 30
8×50 (55, 50, 45, 40) x2 – Paddles / FINS Free
+1×200 Stroke Drill
3x:
2×50 Free (50)
2×50 Fly (1) * descend rounds 1-2 + hold
3×50 Free (1)
1×50 Fly (50) ** descend rounds 1-3
+1×200 easy
A.
9×300 Pull (405)
#1 3.5.7 – #2 Negative Split – #3 Fast
OR
B.
12×100 Pull — 4 (140); 4 (135); 4 (130)
#1 breathe 5-7 x50; #2-4 descend 1-3 & descend rounds
8×50 odds: evolution drill – evens: back (1)
WORKOUT TOTAL: 7100 or 5700
Additional Comments:
The Fly set is challenging in part due to the fact that the athlete must swim a strong single 50, then with only 2×50 Free on (:50) turn around an get after a pair of 50s to start the next round. The 450M of “Pace” swimming happens in a span of only 22:30.
The pull set at the end of the practice is fairly significant for the distance guys. We had some good results on it after the fly set!
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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