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This swimming 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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Question, was this workout swam in meters or yards ?
What makes this 2nd 50 of a 100 focus set?
I’m guessing the 50 at the end with no equipment is supposed to mimic your 2nd 50 of your 100–time, strokes, breathing pattern, UW kicks, and to some degree pain at the end.
Seems limiting the amount of time it takes to put on/take off gear and recoil the Tower would be critical. For my guys I would also put in a longer (1200-1500) aerobic (HR 25-26) cool down to flush.