This workout was meant for our 8th grade SR swimmers who do not compete in the HS Championship season, as well for the athletes who did not make the HS State Championships. The athletes did a great job!
Wednesday November 6, 2013 – PM
4×100 Free (120) – 50R 50L
4×100 Kick (140) – mixed
4×100 IM Drill (140) – rest 5 at 50, work the pullout
4×100 Pull (120, 115, 110, 105) – descend
Rest 30
1×400 Pull (5) 5th
16×25 (40)
#1 Build to Flip at 6-7 strokes / #2 15M Sprint Free no breath / #3 Back Kick (rotation) / #4 25 Fast Back with 2 Breaths max
400 Free IM (510)
300 Free IM (355)
200 Free IM (235)
100 Free (115)
8×50 (45) Free-Stroke Drill x25
300 Free IM (350)
200 Free IM (230)
100 Free (110)
8×50 (45) Free-Stroke Drill x25
200 Free IM (225)
100 Free (105)
8×50 (45) Free-Stroke Drill x25
100 Free (1)
8×50 (45) Free-Stroke Drill x25
5×100 Kick (145) – work it
5×100 Free IM (130) – with double pullouts
WORKOUT TOTAL: 7000
Additional Comments:
The 5×100 kick (145) at the end was done very well, to finish a strong workout. One of our 13 year old boys kicked 112, 111, 110, 110, 109 with a kickboard.
This free workouts was provided by T2 Aquatics Head Coach Paul Yetter.
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