Workout #2
Tuesday September 18, 2012 – 4pm 200 Goal Paces
4×100 Free (120) {50R 50L} 1:40 (48.5+51.5) 1:52 (54.5+57.5)
5×50 Kick (1) 1:42 (49.5+52.5) 1:54 (55.5+58.5)
4×100 IM Drill (130) 1:44 (50.5+53.5) 1:56 (56.5+59.5)
5×50 Pull (50) 1:46 (51.5+54.5) 1:58 (57.5+1:00.5)
4×100 Free IM (125) 1:48 (52.5+55.5) 2:00 (58.5 +1:01.5)
1:50 (53.5+56.5) 2:02 (59.5+1:02.5)
12×50 (55)
Odds Free Swim with even stroke count / Evens Stroke Drill – 2 of each Fly, Back, Breast
REST 30
8×50 (55)
Odds Stroke Drill – 1 of Each IM order / Evens Free Swim with even stroke count @ 27 or 28 or 29 or 30
12×100 (120) – every 4th* descend to 2nd 100 or 200 Goal Pace
9×100 (130) – every 3rd** hold 2nd 100 Goal Pace
6×100 (140) – every other*** hold 2nd 100 Goal Pace
200 easy
Distance: Mid Distance:
9×200 FINS (230) FINS 150 easy + 2×25 Fast (rest 20) …. X4
#1-3 – last 50 Fast
#4-6 – middle 50 Fast 200 easy
#7-9 – last 100 Fast
200 easy
WORKOUT TOTAL: 7600
These free workouts were provided by T2 Aquatics head coach Paul Yetter.
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Coach Yetter posted the Wednesday workout on his blog at http://createperformance.blogspot.ch/2012/09/wednesdays-workout.html.