Coach Alex Muni, NOVA, Richmond, VA
For this one, I wanted to change things up with our athletes by loading the legs early and then going off the block with different broken reps. The idea is for them to finish the kick, hop out, get about :30 or so to get set and then send them on their way for a max effort swim. Two max effort reps in a row, one kick and one swim should spike their heart rates and blood lactate levels and force them to cope with the elevated levels for the remainder of the set. Between rounds, they should be getting anywhere from 30 to 45 seconds of rest following the recovery swim.
The Swimming Wizard 