We had a great meet this weekend at our home pool. Time to shake the meet from our system and get ready to charge through the final month of the Spring season!
We are going to do this practice after a 2.5 day meet. I like to stick with kicking and pulling as the main theme on the day following a meet weekend. We’ve been doing a “meet warmup” for a few days, so I’m looking for a warmup that mixes different distances on varying intervals — and I’m hoping this keeps the athletes on their toes.
Warmup Part 1 (4 rounds):
1×150 Free (2) — 50R 50L 50 5th
1×75 Kick (115) — mixed
1×50 Back (45) — no breath first 3 stokes off wall
1×25 Kick (45) — strong, build it all the way!
Warmup Part 2 (3 rounds):
1×200 Free IM (240) — first 50 Free with 2 into wall no B, final 50 Free build
1×100 Back-Breast (130) — work the back, technical on breast
1×50 Scull (110) — 25 on back, 25 on front
Kick Set:
9×100 Kick-Drill x50 (140)
3- Kick Free, Drill Fly, 3- Kick Back, Drill Breast, 3- Kick Breast, Drill Back
Rest 30″
3×100 Free Kick (140) descend 1-3
Transition (6 rounds):
50 Free human stroke (50)
25 Fly at 12 seconds/ 6 strokes or 13-14 seconds in 7 strokes
Pull Set (see below for description):
50 (40)
100 (120)
150 (2)
200 (240)
400 (520)
200 (240)
150 (2)
100 (120)
50 (40)
50s: 2B per 25 – 100s: Negative Split – 150s: 3B per 25 – 200s: descend 1-2 – 400: Negative Split
Stroke Count:
10x with FINS
50 (40) Strong
25 (30) Free at 11 seconds / 10 strokes, 12 /11, or 13/12
200 easy with underwater turns
Workout Total: 6200
Additional Comments:
We are not completely staying away from fast swimming, but the fast stuff is generally going to be 25 yards at a time. I think they will be able to do this well, whereas 100s or 200s fast would be too much to ask for today.
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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how swim back
no breath first 3 stokes off wall
Can you explain?