This month’s workout feature comes from Dynamo Swim Club’s head age group coach Nick Graves. Graves gave this practice to his 12-14 year-old age groupers. “The overall goal of the workout is combining the idea of speed and efficiency, which is a large goal of this group,” Graves said.
Warmup: Three Rounds
200 back/free by 25 @ 3:20
4 x 25 free - Pac Man Paddle @ :30
Main Set: Six Rounds
Rounds 1-4 IM order; round five least efficient stroke; round six primary stroke
Or
4 x 50* SWOLF @ 1:00 / Br @ 1:10
SWOLF = stroke count added to time; goal of a low score combining speed and efficiency *Choose 25s or 50s based on what the appropriate challenge for you will be on each stroke
Warmdown with Snorkel
4 x 100 free @ 1:45