This practice was geared towards High School — aged mid-Distance/Distance swimmers.
The FINS warmup allowed us to warm the legs in a different way than we normally warm the legs (I don’t typically have athletes Kick with FINS) — and it also allowed us to keep the arms and upper body loose while getting the kick going.
The main series allowed the athlete to start off strong but controlled. As the set wore on, the amount of rest decreased (you’ll notice that the interval base remained the same, but the fact that the repeats shortened in length made for a tighter interval for the 200s when compared to the 400s, and so on).
Saturday April 6, 2013 – 6AM
1x: 5×200 SKIPS
3x: 200 Kick FINS (310) + 100 Swim FINS (130)
3x: 300 Pull (355) + 200 Pull (235) + 100 Pull (115)
1x: 300 mix {25 Back 4th + 25 Free 5th + 25 Human Stroke or Back + rest 10 + 25 Build Free or Fly to Fast Finish
3x: 400 Free (520, 5, 440)
3x: 300 Free (4, 345, 330)
3x: 200 Free (240, 230, 220)
3x: 100 Free (120, 115, 110)
200 easy
12×50 Free (50) – every 3rd Fast Free / No Breath final 15M
200 easy
WORKOUT TOTAL: 8000
Additional Comments:
We had a few good time drops at the end of the summer with our Mid-Distance guys. One of our guys, as an example, went from 17:47 in the 1500, to 16:35; and 4:32 in the 400 to 4:09. We have a long way to go, but we’re getting there. This type of set is the “meat and potatoes” behind the work to get this type of time drop!
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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