Our T2 Aquatics age group squads do a great job mixing their style of training. We do a number of things:
- we train the athlete’s technique,
- we train their ability to swim well technically at pace,
- we train the athlete’s kicking ability,
- and we train the athletes to improve their aerobic capacity.
The following practice was geared toward the improvement of our athlete’s aerobic capacity, and in addition — was geared toward developing their mental strength to deal with discomfort during practice.
This particular practice was done on Memorial Day 2013, with a large portion of our best 9-11 year old T2 Aquatics Age Group athletes — from a combination of 3 different training squads.
8 minutes of swimming, followed by 5 minutes of kicking
We had a wide variation of swimming speed at this practice, so this warmup allowed us to keep everyone together.
3 rounds: 100 Kick (230) + 4×50 Kick (110) — descend the 4x50s by round.
4×50 Free (110) — figure out your pace
We wanted to group the athletes into the correct intervals based on their pace on these 50s.
7×100 Freestyle (150) — descend as you go!
7×100 Freestyle (145)
7×100 Freestyle (140)
Our 9 year olds, and a few of our 10-11 year olds swam 5 on (215), 5 on (210), 5 on (205).
WORKOUT TOTAL: 4000
This practice was very simple to understand — and I feel drew its strength from that fact. The “A” interval was done by our 10-11 year olds, who are 5:05 — 5:55 in the 400 Meter Free. The “B” interval was a smaller group of 9-11 year olds who are 6 minutes + in the 400M free.
I found that for our athletes the set was able to draw from them a good consistent descend. Their ability to pace themselves at the beginning, and stretch their limits at the end was tested.
We had a lot of red, tired kids at the set’s conclusion!
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.