TRC Main Set – 200 IM Champion Set
Today’s set is not for the faint of heart! If you find the courage to challenge yourself or your team, you will walk away spent but fulfilled knowing you leveled up another 1%. It’s always worth the effort!
We begin with two rounds of best average 100’s using your tempo trainer, followed by a broken 2IM for time, capped with a third round of 5 x 100 Best Average. The great news is that you get a 3 minute recovery between the first and second round 😀 So you can splash around and get some much deserved R&R. Additionally, you have the choice to use a snorkel during 100’s…coaches call 😉
The second round follows a similar pattern of 200 IM followed by 4 x 50 stroke with fins, focusing on breath control and underwater kicking. This round is capped with a 200IM off the block for time 😀
The purpose is to see what you can do when you feel like you’ve got no more to give. But then again, that’s swimming!
To fuel your Championship Sesh be sure to fuel up before and rejuvenate your body right after your swim (you’ll need to!) with Vitargo 50 power powder.
Round 1 Round 2
5 x 100 Best Average* @ 120 200 IM @ 70% Effort
4 x 50 Broken 2 IM @ 45 4 x 50 @ 45 (2 str1/2str2) Underwater emphasis + Fins
1:00 rest 1:00 rest
5 x 100 Best Average* @ 120 200 IM @ 90 % Effort
4 x 50 IM Broken 2 IM @ 45 4 x 50 @ 45 (2 str1/2str2) Underwater emphasis + Fins
1:00 rest 1:00 rest
5 x 100 Best Average* @ 120 200 IM OTB For Time
3:00 Recovery
*200 Pace SR – Tempo Trainer
**All 50’s in the second round are with fins
If you are going for the Full Champion Menu, you will finish the practice with 6 x 100 Recovery and one last 100 of your choice OTB 😀 Now go get it!
– Coach Jonny
For the Most Advanced Swimming Technique Videos
To Find Another TRC Main Set &/or Aqua Note