This practice is a descending freestyle practice designed to help my HS boys get into the Junior National range in their 400/1500 free, as well as help my 200 stroke guys with general toughness and physical/mental capacity for work.
Currently, I don’t have a single boy at the JR Nat level — but we can get there over the next 12 months. We swam the 9000M in about 2 hours 15 minutes (I’m estimating here…but I think that’s about right).
There was one part of the main series I would change if I had to do it again, which I will address below in the additional comments section.
Saturday May 25 2013 – AM
3x:
100 Swim + 100 Kick + 100 IM Drill + 100 Pull
Fins:
12×100 – 2 Swim (125) + 2 Kick (135)
Pull:
5×200 (230) – odds 3.5.7.9; evens Negative Split
Freestyle:
800 Free (940)
600 Free (715)
400 Free (450)
200 Free (225)
8×50 Mixed (55)
600 Free (710)
400 Free (445)
200 Free (220)
8×50 Mixed (55)
400 Free (440)
200 Free (215)
8×50 Mixed (55)
200 Free (210)
8×50 Mixed (55)
WORKOUT TOTAL: 9000
Additional Comments:
I am working with a few 15-18 year old guys who have shown some potential in the 200-1500 distance. I’m doing everything I can to keep the pedal down with them, and build their capacity for work. Saturdays tend to be “big days” for us in terms of not only the set/practice length — but the intensity of the work. I spend a bit more time in a more “red-pace”–oriented zone throughout the week, mixed with active rest sets and stroke-specific work.
If/when we do this set again, I’ll change the intervals for the 50s from (55) to (50). The (55) interval was ok, and considering I only had two guys legitimately make the whole set (although 5 made the 400/200 and 6 were under 2:10 on the end), it may have been necessary — but I can’t help to think that I allowed for their work rate to get too easy, making for too much fluctuation in pace throughout the set (ie: although I made it ‘easier’ by giving them a (55) interval, the (55) may have actually made it harder on them because their Heart Rate (and lactate) went through too much variation throughout the set. I would have gotten enough variation with a (50) interval…considering the slowest interval for the free swims was (225) per 200).
Anyways, my guys seemed to get a lot out of it. We came back with a strong workout this morning, and I noticed the relative ease in which they were able to hold reasonable stroke/pace — compared to last Monday.
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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