This practice is the first in a series of 4 practices we are using for T2 Aquatics Masters athletes.
The type of work we are doing here is similar to the work we have been doing with Michelle Konkoly (2016 Paralympic 50/100 Champion) and also similar to the work we’ve done with then 35-year old USA National Team member Erika Erndl.
The only difference is that Michelle and Erika did more warming up on a daily basis, and each performed a slightly higher average of 25 yard repetitions with the parachutes; this practice, being geared toward Masters swimmers, will get the athlete “in and out” of the water in 70 minutes.
Workout
1×200 or 1×100 mix
2×100 (R20) 75 Swim + 25 Kick on Side
2×100 (R20) 75 Swim + rest 10 + 25 Build
2×100 (R20) 75 Swim + rest 20 + 15M fast, easy to wall
or do 1×100 of each
Kick Set:
1×100, 2×100, 3×100 on choice interval
> rest extra :30 between sets of 1, 2, and 3
OR
1×50, 2×50, 3×50 on (130) or (145) or (2)
> rest extra :30 between sets of 1, 2, and 3
Paddles Set:
6×75 Paddles (115) patterned breathing (3rd, 4th, or 5th) [or 4×75 (130); or 4×50 (130)]
Resistance Set:
4×25 Chute (45) or (50) + easy 50, regroup & rest 1:30
4×25 Chute (40) or (45) + easy 50, regroup & rest 1:30
2×25 Chute w/FINS (35) or (40) + easy 50, regroup & rest 1:30
6×25 FINS odds easy, evens fast (40) or (45)
3×50 Free-Back (1) with underwater turns
Workout Total: 2550
Additional Comments:
“Block” resistance refers to the idea that the parachute efforts are done as a continual resistance set, without two items we will put into another type of resistance practice:
- A) (non-parachute) swimming within the set, and
- B) significant active recovery between relatively short bouts of resistance training.
The main set asks for 2 sets of 4×25, and 1 set of 2×25 chute with the FINS, which is a relatively small amount of 25s (250 yards worth) compared to other practices in this resistance series.
This workout was provided by T2 Aquatics Head Coach Paul Yetter.
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