Here’s an inside look at our final meet preparation for this season.
You’ll find two workouts here; almost identical in every aspect, except for the main set & post sets. The 1st workout is geared towards our sprint/middle distance groups; focused on the fundamentals of good push-off’s/streamlines and underwater kicking, as well as a “race pace” finish. The idea behind the main set is to get the athletes gearing up to race speed for their best stroke and freestyle mixed into the work.
Workout – Distance Group
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 1500 | 2-2-2 Kicking off every wall ***General Warm-Up:*** 1x{1 x 400 on 5:30 100 Free-100K-100 IM-100K w/fins {1 x 300 on 4:15 K/S-IM w/fins; 8m off every wall {4 x 100 on 1:30 50 Kick/50 Swim-IM w/fins {6 x 50 on :35 Free-Maintain Pace & SC w/fins {4 x 25 on :30 Free-Superspeed work finish w/fins |
– – EN1 EN2 EN2 EN2 EN3 |
– – A A A S S |
– – FRM IM IM FR FR |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 750 | ***Pre-Set:*** 1x{3 x 100 on 1:30 Straight IM; Descend 1-3 FAST {6 x 50 on :50 Best Stroke; Desc 1-3/4-6 {4 x 25 on :30 Free; Work UWK & Finish PURPLE {1 x 50 on 1:30 Recovery/Drill w/Purpose |
– EN2 EN3 SP1 REC |
– S S S D |
– IM STK FR CH |
| 1200 | ***Main-Set:*** 1x{1 x 300 on 3:45 200@RED(Thres Pace)100 @PURPLE {6 x 50 on :40 @ 800m pace (BLUE) to feet {1 x 200 on 2:30 100 @ RED/100 @ PURPLE {4 x 50 on :35 @ 800m pace to feet (BLUE) {1 x 100 on 1:10 Free @ PURPLE PACE {4 x 25 on :30 Free @ 800m pace (BLUE) to feet |
– EN3 EN2 EN3 EN2 EN3 EN3 |
– S S S S S S |
– FR FR FR FR FR FR |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 850 | 1x{12 x 50 on 1:00 Odd’s IM @ PURPLE, Even’s WHITE {1 x 50 on 1:30 Recovery/Drill w/Purpose {8 x 25 on :40 IM; PURPLE PACE BROKEN 4IM |
EN3 REC SP3 |
S D S |
IM CH IM |
| 300 | 1 x 300 on 4:00 Recovery/Drill w/Purpose | REC | D | CH |
WORKOUT TOTAL: 4800
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