By Coleman Hodges on SwimSwam
After the US Open in Austin, SwimSwam paid a visit to Nitro Swimming (Cedar Park) to see how they were getting ready for the upcoming Speedo Winter Junior Championships, also in Austin.
National Group Coach Charlie McCanless ran the group of 9 athletes through turn work, a bit of aerobic maintenance, and finished with some resisted work with sox and banded starts.
See the full workout below:
200 Loosen
2×150 (50 scull, 50 Power CU, 50 CU DPS Focus) @ 2:30
2x
[6×25 @ :40 Turns No Wall + Wall
6×50 @ :55 from middle – Odd) Pause + Push + Underwater – Even) FAST]
4×100 @ 1:20 Descend 1-4 to STRONG
75 Socialize Kick
Relay Starts 15:00
75 Socialize Kick
2×200 @ 3:00 Perfect Walls, Negative Split
3×150 @ 2:00 100 Free/50 Stroke STRONG
8×50 @ 1:00 1 EZ, 1 FAST!
2x
[75 @ 1:15 w/ Sox, Steady Legs + Underwaters, Drop Sox
25 ALL OUT! @ :40
75 @ 1:15 Smooth, No Gear
25 ALL OUT! w/ Fins @ :45
25 EZ]
6×25 Starts w/ Chords
200 Warm Down
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