Olivier Poirier-Leroy is a former national level swimmer based out of Victoria, BC. In feeding his passion for swimming, he has developed YourSwimBook, a powerful log book and goal setting guide made specifically for swimmers. Sign up for the YourSwimBook newsletter (free) and get weekly motivational tips by clicking here.
This workout was submitted by Jake Shellenberger, head coach at Liberty University. It was done by the sprint group at LU on Saturday, June 22, 2013–
Goal for the day was dive lactate tolerance, with specific attention to the 2nd 50 of the 100.
Main set, after 2,500 of general and specific warm-up:
3 times through, with a 200 EZ between rounds –
1 x 25 Dive Max Kick, under water @:30
Put Fins + Power Tower with HEAVY Bucket:
4 x 12.5 Max Blast on the Power Tower, Odd = kick, Even = swim @:25
Extra :10, Power Tower off, Fins, OFF
1 x 50 Push Max
We saw some great efforts here, with the freestylers pushing 25’s and 26lows, breaststrokers going 31’s and 32’s. Our top flyer was 26.1 on her fastest 50 fly.
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