We’ve increased the amount of resistance training this year with our post-graduate group. A few of our younger athletes are participating in these resistance training workouts as well.
Here’s a practice we did last week, one week after our Spring Championship (SCY) meet.
Wednesday March 6, 2013 — PM
4x:
100 Fist Free with Tennis Ball (130)
50 Stroke Kick (1)
50 Stroke Drill (1)
50 KB Pull 5th (50)
8×50 (115)
odds: 5 second wall kick into “phantom wall” kick to swim + turn & 12.5 fast + 37.5 easy
evens: 5 second wall kick into “phantom wall” kick to swim + turn & 25 build + 25 easy
Pull: 200 (240) 4th + 150 (205) 5th + 100 (130) 7th + 50 (50) @ 26-28 seconds
Drill 200 Reverse IM
Resistance Circuit
9 rounds on 1:20 per station:
A – Power Tower at Race stroke rate
B – Fast 50 kick
C – 2×25 (20) or (25 for breaststroke) at back half race pace/ stroke rate.
*Race pace was computed for each athlete based off their goal 100 M pace. We use a fairly accurate SCY/LCM conversion. Stroke rates were taken on all of the 25s (Power Tower and Swim)….we were going for 100 goal stroke rate on the swim 25s, and 50 stroke rate on the Power Tower 25s.
*Do A+B+C, 9 times through.
Swim Down 400 (every 4th 25 scull)
I generally plan some FIN work after resistance training, but the athletes were pretty tired after a well-done circuit…so I let them warm down. The athletes need to know that sometimes practice is over when a job is done well — and we won’t ‘squeeze the lemon dry’ just for the sake of finishing what has been written.
WORKOUT TOTAL: 3650
Additional Comments:
This resistance set was 36 minutes long. We have spent a large part of this season at 48-58 minutes for the resistance sets, but this set was done shortly after our 4 day SCY Championship meet, so we are still “getting back into it” at this point. When we rest at the end of the season, the resistance work is one thing that will come down pretty good during the last few weeks.
Here’s the video that goes along with the workout showing the final 10 minutes of the main set.
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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