Team Workout

Yesterday, we had a great team effort in practice, and I was really pleased with the speed at which we were swimming.  I think doing a workout where everyone can rally around each other and stay on the same sendoff's is beneficial as many times we are broken up into different training groups.  Here was our workout, it was great.  I have to thank Paul Yetter for his cruise charts.  They have been helpful for me and my team and has made it easier for us to make sure we are swimming fast enough in practice.  You can get that chart here:

http://createperformance.blogspot.com/2012/08/during-fall-of-2012-i-plan-to-use-this.html

I have also copied the chart below.  My strokes did the cruise 100-150-200's stroke and did pretty well.  The only group that was a little slower than the chart was our BR group, so I will adust that next time.  This was are largest amount of cruise speed swimming all season so far.  We started around 300 yards at these speeds and have built up to today's volume over about 6 weeks.  I gave them sendoff's so that it was about equal work:rest ratio. 


15 minutes stretching (dynamic)
15 minutes dryland (med balls, yoga, or boxing depending on your group)

300 EZ (open turns) - practice good streamlines to start every workout
200 buddy kick
3 X 100 @ 1:30 descend 1-3 down to best 100 time + :15

8 rounds of:
1 X 50 Kick AO @ :45 (our best kickers were under :35, most were under :40)
1 X 100 FR @ 1:30 (stretch)

6 X 100 @ 1:45 (see chart)
1 X 100 EZ

6 Rounds of:
1 X 75 Kick AO @ 1:15 (our best kickers were under 55, most were around 60
1 X 100 @ 1:30 (stretch)

4 X 150 @ 3:00 (see chart)
 1 X 100 EZ

4 Rounds of:
1 X 100 Kick AO @ 1:30 (our best kickers were under 1:15, most were between 1:20-25)
1 X 100 Swim @ 1:45 (stretch)

2 X 200 @ 4:00 (see chart)

Warmdown

 

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