These are two more examples of our season culminating meet preparations for the LCM Speedo Sectional Series Championship in Buffalo, March 22-25th.
The first workout is our morning workout in SCM, while the second is our evening practice in SCY. During the morning we are focused on some 800m & 400m IM pace work, specifically on a test set that we call “ABAT,” which is short for Aerobic-Best Average Test. The athletes will perform a series of 100’s free on :10 Seconds Rest and 100’s IM on :20 seconds rest, working on maintaining speed through the 800m free and 400 IM.
Workout AM (SCM)
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 2700 | 2-2-2 Kicking off every wall General Warm-Up: 1x{1 x 600 on 8:15 200Free-200K-200IM/Cr w/fins {2 x 400 on 5:45 K/S-IM w/fins, focus on 8m walls {3 x 200 on 3:00 IM/Cr; Descend 1-3 w/fins {4 x 100 on 1:15 Freestyle; Maintain Pace 1-4 {4 x 50 on 1:00 IM-25 RED/25 BLUE; 1 of each {4 x 25 on :30 IM; Super Speed; PURPLE PACE | – – EN1 EN2 EN2 EN2 EN2 SP1 | – – A A S S S S | – – IM IM IM FR IM IM |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 750 | Pre-Set: 1x{4 x 100 on 1:30 Free; Descend 1-4 to Pace {6 x 50 on 1:00 IM; 2 of each; Desc 1-2 to BLUE {1 x 50 on 1:30 Recovery/Drill w/Purpose | – EN2 EN2 REC | – S S D | – FR IM CH |
| 1500 | ABAT TEST SET: 1x{8 x 100 on 1:30 Free ABAT; on Rest :10 Seconds {1 x 100 on 3:00 Recovery/Drill w/Purpose REC D CH 3:00 {6 x 100 on 1:40 ABAT Test: Straight IM | – EN3 REC EN3 | – S D S | – FR CH IM |
| 200 | 1 x 200 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
WORKOUT TOTAL: 5250
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