Practice from 1/2/14 (standout practice of the week)
It's been a little while since I have posted some things on this blog, I have been accumulating some more thoughts and this blog will be a little busier starting now.
To start, we just got back from an excellent training trip in which we were able to train, bond, and get away from the Michigan snow. Here is the workout that stands out from the rest. The reason it stood out from the rest is that it was fast, enthusiastic, and swum with a purpose. On top of that it was at the end of the week. Believe it or not, we were one of the only teams, if not the only team that did not do doubles the entire week. I told the team that just because we are in Florida and on break does not mean we can throw smart training principles out the window. There still needs to be space between sessions and efforts to allow the body to adapt. Starting to get into another post I'll expand upon later, here is the workout:
We had two groups, the short FR/IM/Stroke (Group A) and the long FR/IM groups (group B):
We alternated groups as follows:
Group B did 1 round of {1 X 50 @ 60 + 1 X 100 @ 2:00 + 150}
Group B started and and then would have the 12 minutes to recover while Group A swam their broken 125's.
The pattern was B - A - B - A - B - A - B
The B group did 4 total broken 300's while the A group did 3 rounds of 3 broken 300's, the entire set lasted an hour.
I started with a 50 with both groups because I wanted them to start very fast and agressive. Earlier in the year, I would start with 25's, but we are to the point we can reach top speeds consistently in our 50's. Their instructions on the 2nd (and 3rd for group B) swim were to start each swim the same as the first 50 and then extend the speed. Try to piece together a few more stroke cycles or 25's each swim.
Ultimately, we want to swim at our top speeds longer.
We had some very impressive swims, and accumulated a lot of fast lengths, hopefully this gives you some idea's for your team.
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