Ryan Woodruff, Lynchburg YMCA
We generally don’t do “recovery workouts.” Not because I don’t believe they have benefit, but rather because rarely do I have an entire group on the same page where that is what they all need at the same time.
Today was one of those rare times. Most of the group has just come off their high school state championships. We spent time at the beginning of practice going back over what we learned, how we swam, and what we can do better next time.
Here was the main block of the workout:
3 x 10:00 fartlek @11:00
#1 – 10 cycles kick against the wall at every wall then great underwaters on the push off
#2 – 25 drill/25 build done as 50 free/50 no free
#3 – all choice, sprint 1 cycle on first lap, 2 cycles on 2nd lap up to 4 cycles on fourth lap, continue that pattern.
3 x 500 kick @ coach’s go
25 fast -25 ez
50 fast- 50 ez
75 fast-75 ez
100 fast-100 ez