Coming off the back of the Tennessee vs Georgia SEC Dual Meet, SwimSwam embedded with the Volunteers for 24 hours. This included a Monday PM practice (SCY, All groups) that was either 100 or 200 focused work, and a Tuesday AM practice (LCM, one group) that was active recovery work.
See the main sets of all 3 workouts below and watch how the Vols worked through them all.
Monday PM – 100 Group (SCY):
2x
- 3×25 15m underwater + 1 cycle strong :40
- 25 Initial Emphasis at HR 165
- 50 EZ
1:00 rest
- 3×25 TN Finish (HR 175) :40
- 50 (Mimic Race Effort and Skill Emphasis of Lap 2 and 3 of 100)
- 75 EZ
1:00 rest
- 3×25 Desc from HR 170-190 :40
- 75 (50 + 25, Start 5y out for both)
- 100 EZ
1:00 Rest
- 3×25 TN Finish :40
- Broken 100
- 25 Initial Emphasis :30
- 25 Initial Emphasis :40
- 50 Second Emphasis x Closing Emphasis
- 175 EZ
Monday PM – 200 Group (SCY):
2x
- 3x
- 75 Dive 200 Rehearsal, Desc 1-3 to 200 Pace (+3/+2/+0)
- 25 EZ
- 4×100 Fins/Paddles White/Pink 1:30
- 3×50 200 Pace/Rehearsal – Build :45/50
- 75 Reset 1:20/1:25
- 75 Attack!
- 3×100 Reset
Tuesday AM – 500/400 IM Group (LCM):
2x
- 200 2:40/2:50 (100 White – 50 Build – 50 Pink)
- 2×100 1:20/1:25 (Rd 1: 1/2 your 200 +:7-:8, Rd 2: Minimum :1 faster)
- 2×50 :50 (Half your time above -:1 or faster)
- 2×50 1:00 (Hold “x” – Technical w/ great exhales)
1:30 Rest
2x
- 2x
- 3×50 :50 (Hold each within :4 of 200 Pace)
- 100 1:25/1:30 (1/2 your 200 + :4-:5 Faster)
- 100 1:40 Cruise
- 50 :50 Pink
- 50 :50 (25 Pink/25 Red), Get Out
- 50 :50 (Choice DIVE!)
- 50 :1:00 EZ
Significant amounts of foam generated from high intensity sprint training
Coach Kerdish! Go volunteers (I only volunteer when court mandated)
Randy
That 100 set is awesome, Coach Rich! Gonna have to use that one at Bolles some time soon.
Coach K is the best, most creative, outside the box thinker in the swimming world.