Monday Afternoon Workout

Monday afternoon, we had a Threshold type set that we swam very well.  We use the pace chart below from T2 aquatics for our goal times for the set.  This set and pattern is nothing ground breaking, but it matched what we were looking to do yesterday and we executed it very well which is what a good practice is supposed to do.


To set this up, we had a morning workout Monday morning that was very aerobic, endurance based with short rest intervals and a consistent steady effort throughout.  Just good hard work.

Monday, October 07, 2013

Afternoon

Warmup

400Choice-300pull-200kick-100IM

Short FR/Stroke (long FR did a version of this set which took them up to a 300 instead of 3 X 100, we had 2 men go 2:55 and 2:56 which is pretty quick for us)

18 X 100 @ 1:45

*stroke on last 3

1 EZ – 1 Cruise

1 EZ – 2 Cruise

1 EZ – 3 Cruise

3 EZ – 1 Cruise

2 EZ – 1 Cruise

1 EZ – 1 Cruise

18 X 75 w/ fins + paddles @ 1:10

Odd – Head up Kick, FL on BK, 6 beat kick

Even – stroke specific, coach will explain

18 X 50 Kick @ 1:00

*same pattern as 100’s

200-500 Warmdown

All IM

2 rounds

1 X 150 IM No FR Cruise @ 2:10

1 X 150 EZ @ 2:20

4 X 75 stroke @ 1:30

Odd – Cruise, Even EZ

1 X 150 FR Cruise @ 2:10

1 X 150 EZ @ 2:20

18 X 75 w/ fins + paddles @ 1:10

Odd – Head up Kick, FL on BK, 6 beat kick

Even – stroke specific, coach will explain

18 X 50 Kick @ 1:00

*same pattern as 100’s

200-500 Warmdown

Calvin College_________________________2013-14_______________________Cruise Speed

200 PR       100 Pace              125 Pace              150 Pace              200 Pace              300 Pace

1:35-1:39     51.5-53.5              1:06.0-1:08.0      1:21.0-123.5        1:48.5-1:151.5    2:49.0-2:53.0

1:40-1:44     54.0-56.0              1:09.0-1:11.0      1:24.0-1:26.5      1:53.5-1:56.5      2:55.0-2:59.0

1:45-1:49     56.5-58.5              1:12.0-1:14.0      127.0-1:29.5        1:58.5-2:01.5      3:01.5-3:05.5

1:50-1:54     59.0-1:01.0          1:15.0-1:17.0      1:31.5-1:34.0      2:03.5-2:06.5      3:10.0-3:14.0

1:55-1:59     1:01.5-1:03.5      1:18.5-1:20.5      1:35.5-1:38.0      2:08.5-2:11.5      3:19.5-3:23.5

2:00-2:04     1:04.0-1:06.0      1:21.5-1:23.5      1:39.0-1:41.5      2:13.5-2:16.5      3:25.0-3:29.0

2:05-2:09     1:06.5-1:08.5      1:24.5-1:26.5      1:42.5-1:45.0      2:18.5-2:21.5      3:32.5-3:36.5

2:10-2:14     1:09.0-1:11.0      1:27.5-1:29.5      1:46.0-1:48.5      2:23.5-2:26.5      3:38.0-3:43.0

2:15-2:19           1:11.5-1:13.5      1:30.5-1:32.5      1:49.5-1:52.0      2:28.5-2:31.5      3:45.5-3:52.5