TRC Main Set – Flutter Kick & the 100 Freestyle
This week’s main set aims to challenge your kick endurance & your 100 freestyle speed endurance. You’ll need fins, kick board or alignment board, snorkel, drag socks & a tempo trainer. For the 40 x 50, you’ll split it up into sets of 10. Within each set of 10, you’ll always descend the first 5 to fast & hold the last 5 as fast as you possibly can. The first 30 x 50s are all flutter kick with varying equipment but the last 10 are all medium octane swim. On all the medium octane swim for this entire set, I want you to maintain a 100 stroke rate on your tempo trainer, breathing every other stroke to your strong side (or using a 4-2 breathing pattern if you plan to do so in your 100 freestyle race). After you finish the 50’s, you’ll do all the 25s at maximum effort – still maintain a medium octane technique & 100 freestyle breathing pattern. See how hard you can push yourself while maintaining good 100 freestyle techniques & habits!
40 x 50 – descend 1-5, hold FAST 6-10 of each set of 10
1-10 Flutter Kick with fins, drag socks, snorkel, board @ :50
11-20 Flutter Kick with drag socks, snorkel board @ 1:30
21-30 Flutter Kick with snorkel, board kick @ 1:10
31-40 Freestyle Swim (medium octane) @ 100 SR on tempo trainer @ :50
20 x 25 – ALL FAST with medium octane technique
1-5 Freestyle Swim (medium octane) with fins & drag socks @ 100 SR @ :45
6-10 Freestyle Swim (medium octane) with fins @ 100 SR @ :25
2:00 Rest (drop Equipment)
11-15 Freestyle Swim (medium octane) @ 100 SR @ :45
16-20Freestyle Swim (medium octane) @ 100 SR @ :25
Good Luck!
Coach Nolan
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