I rarely do this ... in fact this is the first time in 6 years as a head coach I can remember straight up taking a full workout from a previous season and re-doing it.
For Amanda Terray's national taper, I took a look at the first workout after PSAC's from last year, liked it, and we did it yesterday.
long warm up (325 free / 175 back x 4)
Main Set
Did this 3 times through
3 x 50 free @ 1:00, #3 is for time
3 x 100 back @ 1:40 smooth
:15 rest
2 x 50 free @ :45, #2 is for time
2 x 100 back @ 1:30 smooth
:30 rest
1 x 50 free @ :35, make it
1 x 100 back for time
:45 rest
Last Year's Times...
50's @ 1:00 - 28.5, 29.3, 29.8
50's @ :45 - 30.2, 29.4, 29.7
100 back - 1:08.7, 1:10.8, 1:10.0
This Year's Times
50's @ 1:00 - 26.2, 27.0, 26.7
50's @ :45 - 26.8, 27.2, 26.9
100 back - 1:03.5, 1:03.2, 1:01.8
Pretty awesome to compare ... not sure what it all means, but I like it!
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