Workout notes:
-Only had 90 minutes on this particular day so things were a bit more condensed than normal. Was fortunate enough to have a couple of college guys back to train with my best 14 & under flyer. The goal was for her to do the set without breaking stroke and preparing for a great 200 fly without doing a TON of fly.
-The Short fins set was the speed work for the day, with the mindset of finishing a 100 fly really fast (fins were there to ensure holding stroke after the main set, aside from generating max speed). The underwaters were a hypoxic recovery and a mental challenge to use a whole body kick after the 100s on both rounds.
- This was a good workout for the guys and an awesome challenge she rose up to on that day (not a typical daily workout, we were going into winter break, I believe there was no full day of school afterwards so she could recover fully). She channeled this memory about a month later into a PR in the 200 fly by about 5 seconds.
Warm-up:
5:00FR Swim @ 1:00 Rest
8 x 25 @ :30 IM Order by 2s, fast in the deep end
(IMO by 2s: 1-2:Fly 3-4:BK …. Essentially Odds: EZ/FAST Evens: FAST/EZ)
2 x Wall Series (SEE BOTTOM OF THIS BLOG POST)
Main Set:
2x through...
1 x 250 @ 3:20
1 x 200 @ 2:40
1 x 150 @ 2:00
1 x 100 @ 1:20
1 x 50 @ 1:00
1st Rd: finish each swim with 25 fly (example: 250 = 225FR 25Fly…. 50 = 25FR 25Fly)
2nd Rd: finish each swim with 50 fly
1 x 50 @ 1:40 Easy Swim
Repeat all of that again.
+ 1:00 Rest to put on short fins..
2x
3 x 100 @ 1:40 50FR/50Fly
-Negative Split
4 x 25 @ :45 Underwater dolphin kick
Warm-down:
200FR 100IM Drill
Wall Series: “Stolen” from Tom Beck at GOAL, modified to current form. Finish each warm-up with this mini set:
The following 7 steps are one time through, we finish each warm-up session twice through…
1. Streamline for distance* (goal; reach mid pool & beyond without propulsion)
2. From 1st red float back to start wall, submerge for underwater accelerator dolphin to wall, last few yards should be sprint. (swim back out to about 10 yards out)
3. FR race pace turn
4. 2 Reverse tucks from a horizontal & stationary position (working on quick knees & shoulders on open turn)
5. Fly or BR open race pace turn
6. Back race pace turn**
7. Accelerator at surface into choice race finish
*The second round the streamline for distance is from the blocks. No kick, just gliding.
**The second round we substitute the BK turn on the 2nd round with a BK/BR crossover turn.