This practice is a typical Sunday for our T2 Aquatics Senior Training group. We tend to have a few “visitors” from other groups on our team: our “National”, “Senior Performance”, “Senior 2”, and “Age Group Performance” groups are all in attendance.
It is a larger practice (40-50 athletes in 5-6 LCM lanes) — and it’s pretty fun for me as a coach because I generally let the more-accomplished athletes swim through the practice with an intensity of their choosing…..but I will usually ask the less-accomplished athletes to step up and show their stuff. It’s a great chance for me, as the Head Coach/National group Coach, to connect with athletes I don’t see every day.
We get a 2000 LCM continuous swim to start the practice (although we don’t check HR during this, we’re looking at 160-170 all the way through) — which is followed by a short aerobic set with some stroke mixing. We finished this practice with some stroke count 50s Fly.
April 28, 2013 — AM
A. Repeat 5x:
IM’s* = 4 strokes Fly, 8 strokes Back, 4 Strokes Breast, 8 Strokes Free — continuous for a 100
B. Repeat 3x, descend as you go:
1×100 Free (140)
1×100 Free (130)
1×100 Free (120)
1×50 Back (1)
1×50 Breast (1)
1×50 Free (1)
1×50 Fly (1)
C. Repeat 4x:
50 easy (110)
50 Stroke Count / Time* (110)
*All Stroke / Time = Fly at 10 strokes under Time
WORKOUT TOTAL: 4000
A workout on Sunday tends to make Mondays just a little bit better (particularly for the 18 and under athletes)!
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.