Workout 2
This was a long course practice completed by the entire team about 3 weeks into our official season in September 2004. It was an IM workout that focuses on endurance as there was at most 60 seconds rest at certain points during the main set. The main set also incorporates some breakout, finish and turn work to help reinforce the importance of the details. The practice totals around 6300 meters.
300 Swim 5:00
4 X 200 Odds – IM, Kick 4:15
Evens – IM, 25 Drill/25 Swim 3:30
8 X 50 IM Order, 25 Drill/25 Build 55
3 Minutes Rest
4 X 25 Swim, Fly 40
Odds – 15m Burst from start
Evens – 15m Fast finish
200 Kick, Fly 4:00
200 Fly, 50 Swim/25 Drill/50 Swim/25 Drill/50 Swim 3:30
150 Swim/Pull, Fly 2:30
100 Swim/Pull, Fly 1:40
4 X 50 Swim, Fly 55
30 Seconds to get to 7.5m mark
4 X turn Fly to back turn 30
60 Seconds rest
4 X 25 Swim, Back 40
Odds – 15m Burst from start
Evens – 15m Fast finish
200 Kick, Back 4:00
200 Back, 50 Swim/25 Drill/50 Swim/25 Drill/50 Swim 3:30
150 Swim/Pull, Back 2:30
100 Swim/Pull, Back 1:40
4 X 50 Swim, Back 55
30 Seconds to get to 7.5m mark
4 X turn Back to breast turn 30
60 Sec. Rest
4 X 25 Swim, Breast 40
Odds – 15m Burst from start
Evens – 15m Fast finish
200 Kick, Breast 4:30
200 Breast, 50 Swim/25 Drill/50 Swim/25 Drill/50 Swim 3:40
150 Swim/Pull, Breast 2:45
100 Swim/Pull, Breast 1:50
4 X 50 Swim, Breast 60
30 Seconds to get to 7.5 meter mark
4 X turn Breast to free turn 30
60 Seconds Rest
4 X 150 Swim/Pull, Free 2:00, 2:10
4 X 50 Swim, Free hold under 33 45
8 X 100 Odd – Swim 10 Sec.
Even - Choice
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ReplyDeleteSue Novitsky's "Workout 2" is a comprehensive workout designed for the Women's Swimming & Diving team, addressing endurance, strength, and technique. It is tailored to women's unique fitness needs and goals, offering a diverse range of exercises to prevent monotony and keep participants engaged. The workout focuses on swimming and diving-specific drills, enhancing general fitness and relevant skills. It is adaptable for different skill levels, promoting inclusivity and accessibility. Results-oriented and motivational, it has potential for improvement with future iterations incorporating athlete feedback. Overall, Novitsky's workout is a valuable resource for athletes looking to improve their fitness and performance.
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ReplyDeleteSue Novitsky's Workout 2 is a well-structured, challenging routine designed to push athletes to their limits. The workout features a variety of exercises and drills, ensuring engagement and prevents monotony. As the head coach of the Women's Swimming & Diving team, Novitsky's expertise is evident in the specific exercises targeted at the muscles and skills needed for success in the sport. The workout's attention to detail is appreciated, with clear instructions and demonstrations ensuring correct performance. It balances strength, endurance, and technique training, effectively improving overall performance in the pool. Novitsky's Workout 2 is a valuable addition to any swimmer or diver's training regimen.
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Workout 2 by Sue Novitsky, created for the Women's Swimming & Diving team, is notable for its efficiency and comprehensive methodology. The program smoothly combines focused strength training with cardiovascular conditioning to improve the unique needs of water sports. Novitsky's proficiency is evident in the methodical progression of workouts, which enhances muscular growth, agility, and endurance. The workout's dynamic yet structured format keeps athletes interested while promoting gains in general fitness and performance. Given Novitsky's obvious dedication to the team's success, Workout 2 is a great addition to the women's swimming and diving training program.
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ReplyDeleteSue Novitsky's Workout 2 is a structured training program for women's swimming and diving, focusing on skill development and fitness. The workout includes a variety of exercises targeting different muscle groups, enhancing overall athletic performance. Strategic rest intervals allow athletes to recover optimally between sets, improving endurance and sustained effort. The workout reflects Coach Novitsky's expertise, ensuring it aligns with the specific needs and goals of women's swimming and diving athletes. The balance between technique-focused drills and strength-building exercises promotes skill refinement and physical conditioning.
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ReplyDeleteSue Novitsky's Women's Swimming & Diving team's workout plan emphasizes stroke-specific drills, endurance-building sets, and technique. The plan, with 6300 meters of distance, demonstrates commitment to physical conditioning and technique, preparing athletes for competition. Flyoke
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"Workout 2," curated by Sue Novitsky, Head Coach of the Women's Swimming & Diving team, offers a rigorous yet balanced training regimen. It incorporates dynamic drills that enhance both strength and technique, tailored specifically for competitive swimmers. Novitsky's workout emphasizes endurance and efficiency in the water, focusing on key strokes and turns to optimize performance. This structured session is designed to challenge athletes while fostering skill development and team cohesion, making it a valuable asset for serious swimmers aiming to excel in their sport. abogado de familia español
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ReplyDelete"As a Head Coach, I believe in pushing my athletes to be the best version of themselves both in and out of the pool. Workout 2 focuses on building strength and endurance through a combination of drills and interval training. The goal is to challenge our swimmers to push past their limits and strive for excellence. I have seen incredible improvements in our team's performance since incorporating this workout into our training regimen. I am proud of the hard work and dedication our athletes have shown, and I am excited to see how this workout continues to elevate their skills in the water."
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