Day 2 in Arizona found us up early before the sunrise for a solid 4800 yards. The pool is outdoors and fortunately it was heated a bit since the early morning temperatures hovered around 45 degrees F.
Here’s the whole swim workout:
400 swim + 100 kick
400 drill (single arm sequence as 50drill/50swim) + 100 kick
400 pull (paddles & buoy) + 100 kick
6×200 on t-pace
6×200 on (t-pace – 5s/100)
1000 Relay TT – alternating by 100 with team mate.
200 easy, non-free choice
The main set was meant to be pretty challenging, and one of the great things about swimming as a team is that each swimmer is challenged by the other(s), which brings out some great performances. Both Danielle and Louis play off of each other well, pushing each other to really go for it. They both nailed the 6×200 sets. After a short kick set (primarily meant for some active recovery), we “raced” a 1000 yard relay. DK and Lou alternated by 100, five times each. This was a super fun way to get in 5×100 all out efforts at the end of an already challenging set. We set up a camera on the pool deck to capture the relay. Here’s the video sped up. Note how the first few legs, DK and Lou were pretty jovial, but as they started feeling the effects of going all out, the mood got serious…[[[[[Swim Video]]]]]]
After swimming, the team headed back to our condo for a big breakfast and naps before heading out in the afternoon for workout #2: track work.
For those who have experienced my track workouts, you know that we spend a fair amount of time warming up. A typical track workout starts with some easy jogging, followed by a series of exercises including skipping, lunges and other ancillary work. We then move onto drills specific to each athletes needs.
Finally, usually after an hour or more of warm up, we moved on the the main set. For this track workout. Continuing with the theme for today’s work, relays, DK and Lou ran a set of 16×400 relay (8×400 for each) at each athlete’s respective 10k pace. We chose the 10k pace as a way of getting a feel for what would be planned later in the week, which would be a local 10k running race. The relay was a fun way for the team to get in some solid work.
The late afternoon and evening was again a time for relaxing and preparation for the following day’s work. In a camp environment, without distractions from “real life,” it makes a huge difference in performance to be able to simply focus on recovery, both physically and mentally. Quality recovery is, in fact, what allows the high volume, quality work to be maximized during long training weeks.