T2 Aquatics – Variation 2 “Active Rest Resistance”

This practice is the second 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 major difference with our Masters practices (when compared to our Post Graduate practices) 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

Drill/Speed Set with Fins:
3x {2×25 Paddle Push (50) + 2×25 Stroke Count/Time (50)} OR
2x {1×25 Paddle Push (—) + 2×25 Stroke Count/Time (50)}

Paddles:
6×50 (45) (55) OR 4×50 (105) breathe 3rd, 4th, or 5th

3x:
3×25 Chute (40) (50)
1×12.5Y Fast Swim + easy (40) (50)
1×50 easy (120) (140)

3x:
2×25 Chute (35) (45)
1×25 Fast Swim (40) (50)
1×25 easy (120) (140)

2x:
1×25 easy (40) (50)
1×25 Chute Fins (30) (40)
1×50 Fast Swim Fins (110) (120)

6×25 (40) Fins
odds: 2 stroke cycles build + 2 stroke cycles fast + easy to wall
evens: 2 stroke cycles fast + 4 count thumb lock kick

3×50 Free-Back (1) with underwater turns

Workout Total: 2550

Additional Comments:
It’s important to begin this parachute set with 12.5 fast only on the first stanza of the set. After that, you increase to 25s fast off of the resistance, and then it expands to fins 50s after that.

This workout was provided by T2 Aquatics Head Coach Paul Yetter.

Active Rest Resistance Series

• Variation #1
• Variation #2