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Brett Hawke Workout, Tuesday, Feb. 4

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by , February 5th, 2013 at 04:44 PM (1271 Views)
Swim/SCY/Solo:

Warm up/Transition:

600 various
8 x 25 back shooters w/fins @ :40
50 EZ

5 x 25 dive off side and glide as far as possible (about 14 meters), cruise back
100 w/agility paddles, 50 front scull + 50 free
1 x 25 dive off side and AFAP dolphin kick to 15 m + cruise back
100 w/agility paddles, 50 front scull + 50 free
1 x 25 dive off side, sprint free to 15 m, cruise back
100 w/agility paddles, 50 front scull + 50 free

4 x 50 torque drill w/agility paddles @ 1:15
50 EZ

Main sets:

5 x 25 @ 1:00
-- swim free to mid-pool, fast flip and fast shooter back to wall
-- my daughter told me this was pitched in her practice as a "drill that Olympians do."
-- epic fail without fins, even hard with fins
50 EZ

Progressively harder broken 125s:

2 x through w/fins:
50 kick -- 25 surface + 25 shooter
:15 RI
50 free, 3 breaths
:15 RI
25 AFAP shooter
:15
75 EZ
1:00 rest and right into set 2

2 x through w/fins:
50 AFAP stroke (back, 23 highs, UW 30 M+)
:15 RI
50 kick -- 25 surface + 24 shooter
:15 RI
25 1 breath free (couldn't do no breath)
:15 RI
75 EZ
1:00 rest and right into set 3

2 x through w/fins:
50 free 4 breaths
:15 RI
50 AFAP stroke (breast 29-30)
:15 RI
25 AFAP shooter
:15 RI
75 EZ

200 EZ

4 x 25 w/parachute -- dive off side, 15 fast dolphin kicks
50 EZ
4 x 25 breast pull w/agility paddles & parachute
100 EZ

Total: 3450


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

I'm still feeling tired with a queasy tummy.. The gym did not appeal today, so I headed to the pool. I felt like I got in a really solid workout despite feeling sub-par. This workout was a mastersized version of a Brett Hawke speed workout that was posted on SwimSwam. I also assigned a slightly different version in workout #1 in the HIT forum: http://forums.usms.org/showthread.ph...eek-6-Feb-4-10. It was nice to do someone else's workout for a change. I suspected the :15 RI would be challenging in the broken 125s, and it was. The AFAP shooters at the end of set 3 were a b*tch.

Article on the grim future of college swimming: http://swimswam.com/in-deep-water-th...ming-programs/

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Updated February 10th, 2013 at 02:58 PM by The Fortress

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Swim Workouts

Comments

  1. StewartACarroll's Avatar
    Great workout.

    Thanks for posting the link to the article. Very interesting and very sad!
  2. The Fortress's Avatar
    Quote Originally Posted by StewartACarroll
    Great workout.

    Thanks for posting the link to the article. Very interesting and very sad!
    Thanks, it was fun to do.

    The topic of college swimming makes me crazy. I wish the NCAA had some balls and could do the right thing. I'd prefer basketball and football were minor league sports like baseball.