This is a take on a speed set I learned about this Holiday Training season. The set originates from Coach Gregg Parini and D3 Powerhouse, Denison University.
We changed the intervals to create a little more rest and allowed the swimmers to prepare themselves for some very fast repeats. I would classify this work as a “Modified Lactate Set,” or basic Sprint/Anaerobic training.
“There is a difference between losing and failing.
Losing reflects the score. Failing reflects our attitude.”
Workout PM
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 1900 | *****Warm-Up:***** 1x{ 2-2-2 Kick off all walls {1 x 600 on 8:30 200Free-200Bk-200K w/fins {2 x 300 on 4:30 #1-150Fl/Back; #2-150Br/Fr w/fins {2 x 150 on 2:20 100 K-50 Best; Desc 1-3 w/fins {4 x 75 on 1:00 Free; Desc on Short Rest w/fins {4 x 25 on :30 Free-Battle Lanes w/fins |
– – EN1 EN1 EN2 EN3 SP1 |
– – D A A S S |
– – FRM IM IM FR FR |
| 125 | 1 x 125 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 2100 | *****Main-Set:***** 2x{3 x 100 on 2:30 IM OTB, cross-over required {4 x 75 on 2:00 Freestyle OTB, timed SP1 {6 x 50 on 1:00 IM- 2 of each; all out from push {1 on 1:00 Rest between sets/climb up {1 x 100 on 2:00 Free-OTB ALL OUT FOR TIME {1 x 50 on 1:30 Recovery/Drill w/Purpose |
– SP1 SP1 EN3 REC SP2 REC |
– S S S R S D |
– IM FR IM R FR CH |
| 125 | 1 x 125 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 1100 | *****Post-Set:***** 1x{12 x 75 on 1:10 1-3 Free w/Paddles; #4 IM w/Pad {4 x 50 on :50 25 Kick, BLUE/25 Swim PURP Best |
– EN3 EN3 |
– S S |
– FRM STK |
| 500 | 1 x 500 on 7:00 Gator Swim w/All Equipment | REC | D | PAD |
WORKOUT TOTAL: 5850
Additional Comments:
Enthusiasm needed!
This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.
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