Another Ken Masterpiece

Ken came up with this gem week. It took exactly 2 hours, has no fluff and everyone stayed engaged pretty much the whole way since the targets kept moving and were perceived as doable. We find that if we challenge them regularly while allowing for some measure of success, they respect that and lean into it. Make it so difficult that only one or two can succeed and bunches throw in the towel. Our training goal is to keep them on their game start to finish…we succeeded with this one for the most part.

Wmp 4x50/.50

Fins on...

9 x 200 3:00 (3 rounds of 3)

1. 4 and 8 non free – 1^st 200 laps 4 & 8 non-free

2. 4 and 8 hypoxic - 2nd 200 laps 4 & 8 one breath

3. IM

4 x 50 drill to swim... Choice drill... Get rid of the fin feel

Kick set

4 x 25 :40... Easy UWDK...15 meters – simply feel the underwater dolphin motion

8 x 25 :40...UWDK at effort ....15 m – race the person next to you 15 mtrs under

4 x 25 :40... Easy UWDK...15 meters – as above

8 x 25 :35...UWDK at effort ....15 m – as above

4 x 25 :40... Easy UWDK...15 meters – as above

8 x 25 :30...UWDK at effort ....15 m – as above

4 x 25 :40... Easy UWDK...15 meters – as above

8 x 25 :25...UWDK at effort ....15 m – as above

28 minutes

Swim an easy 400... 3 dolphin kicks off each wall

4 x 50/.50 swim as beautifully as possible... Count strokes

Main set – crank the 100’s fast, the 50’s are recovery and put your stroke back together

4 x 50 :50 easy

1 x 100 fast 1:20

4 x 50 :50 easy

2 x 100 fast 1:20

4 x 50 :50 easy

3 x 100 fast 1:20

4 x 50 :50 easy

4 x 100 fast 1:20

4 x 50 :50 easy

4 x 100 fast 1:20

4 x 50 :50 easy

3 x 100 fast 1:20

4 x 50 :50 easy

2 x 100 fast 1:20

4 x 50 :50 easy

1 x 100 fast 1:20

Set takes 53:20 to do... 26:40 easy and 26:40 at effort

On this set we had many of the stroke specialists swim the last lap of each 100 on the way up at stroke. On the way down the 100’s were free fast with the last 100 all stroke. The buy-in was enormous. Group energy was very high, lots of encouragement in the lanes. For the most part everyone was focused and very present.

7600 yards