Jake Lichter, Assistant Men’s Swim Coach, Cornell University
This afternoon workout (following this morning workout) was all about giving them some speed and opportunities to go fast. Our guys are crazy competitive so the flag races were a blast and got them working hard without realizing it. This set them up well going into the 30 x 50.
10 x 50 fr/bk on :50
8 x 75 k/d/s on 1:10
6 x 150 on 2:00 Paddles
O: hyp 3-5-7
E: hyp 5-7-9
4x
4 x 25 from mid pool Dec 1-4 on :30
1&2: no propulsive movement, get back to middle on jump alone
3: Identify when you start to slow down then kick and break out
4: Put it all together
1 x 50 of that stroke on 1:00 Put it all together with the two turns
10:00 Flag Races
Start with both hands on the wall, whistle jump out to the flags, flip at the flags and sprint back to the wall
Tempo work
30 x 50 on :50
Distance
2x
6 @ [1000p] + 1 EZ
4 @ [500p] + 1 EZ
2 @ [200p] + 1 EZ
Mid Distance 1
1: Fast (100-200p)
1: EZ
Mid Distance 2
1: Fast (100-200p)
2: EZ
See Coach Lichter’s previous post IM/Free Ascend Descend set here.
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The Swimming Wizard 