Phil Kraus
Head Coach/CEO
Greater Pensacola Aquatic Club
Here is a set I did this AM with my 2 highest groups. We are getting back into the swing of things after a long 5 week of gearing up for fast meets (HS District, Regional & State and our Prelim/Final meet – THE Gravy Bowl) and then the holiday. My intention was to work their endurance a bit while asking them for a few Quality swims. They did a great job and were a bit wrecked after workout. This was after 50 minutes of weights first starting at 5 AM. We have to go AM each day and must be done by 7:30 AM.
Warm Up – 750 yards ~ 20 min
400 Swim on 6:00 with Square Turns (touch turns but they have to get tot he correct side) all with Breaststroke pullout
7 x 50 IM Transition Series – Focus on Turns – Evens are fast
#1 Fly Drill/Swim #2 Fly/BK Swim #3 BK D/S #4 BK/BR Swim #5 BR D/S #6 BR/FR Swim #7 FR D/S
Main Set – Threshold and Lactate Production – 3500 yards ~ 65 min
5 rounds
2 x 200 Freestyle @ Threshold but loosely based on their Cruise interval before they tapered)
#1 Breathing Pattern 3 – Goal get between :05 & :10 rest
#2 Neg Split – Goal get between :10 & :15 rest
Group A = 2:25 Group B = 2:35 Group C 2:25 (doing 175’s)
6 x 50 on 1:00 – Same Stroke by round on #2 & #3
#1 Smooth – Choice of stroke
#2 25 Skill/25 Swim No Free – Skill is anything to improve, drill, BP, Kick, Underwaters, etc
#3 All Out No Free
Warm Down – 250 yards ~ 5 min
Total 4500 yards ~ 90 min
