Coach Jorge Fernandez, Falfins Swim Team
Here is a set the mid. dist./dist. freestylers did Tuesday 12/18. We train at Wolf Ranch Rec. Center in Colorado Springs at 6400 feet so I have to give them more rest on certain sets and repeats. The focus on the 200’s was to get out strong and steady, the 50’s focus was the middle part of the race where you have to be more aggressive getting out of your comfort zone, and the 25’s focus was to bring it home with a great tempo and legs. Also on the 25’s I had a few kids do their specialty stroke like fly, breast, or backstroke focusing on their 100 goal pace.
5×200@2:40 pink +5×50@50 red +4×25 beat the beep with a tempo trainer.
Regroup after beat the beep. Individuals have different times to beat. So 1 to 1.5 minutes rest before the 200’s.
4×200@2:40 pink +4×50@50 red +4×25 beat the beep with a tempo trainer.
Regroup.
3×200@2:40 pink +3×50@50 red +4×25 beat the beep.
Regroup.
2×200@2:40 pink +2×50@50 red +4×25 beat the beep.
Regroup.
1×200@2:40 pink +1×50@50 red +4×25 beat the beep.
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