This workout was designed for both pace & power in the mile (1,650 yard free & 1,500 meter free).
The main set is primarily concerned with finding that specific pace, unique to each athlete on the team for the mile. Each set begins with “locking into” the desired mile pace, in shorter distance repeats and ultimately progresses into longer swimming with paddles. We like to use paddles to help develop both stroke length in freestyle, as well as creating an avenue for building strength and power in the stroke.
Workout AM
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 3000 | 2-2-2 Kicking off every wall ***General Warm-Up:*** 1x{1 x 1000 on 13:00 “Mix it up,” kick ev’4th 25 w/fins {2 x 300 on 4:00 K/S-IM w/fins-8m walls {1 x 300 on 4:00 K/S-Your Best Stroke; w/fins {2 x 150 on 2:00 50 Free/50 Choice/50 Free w/fins {1 x 150 on 2:00 25 Choice/25 Free; neg split w/fins {4 x 100 on 1:10 Maintain SC-Time & Tempo w/fins {4 x 50 on :40 K/S-IM, 1 of each w/fins {2 x 25 on :20 SuperSpeed Free w/1 breath–fins |
– – EN1 EN2 EN2 EN2 EN2 EN2 EN2 SP1 |
– – S A A S S S A S |
– – CH IM STK CH CH FR IM FR |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 1350 | ***Main-Set:*** 1x{2 x 50 on :45 Free-FAST for time-PUSH {2 x 100 on 1:10 @ Mile Pace; Be specific {1 x 200 on 2:20 Build from Mile pace to BLUE {1 on :30 Rest between repeats-Paddles ON {1 x 800 on 9:45 Negative Split w/Paddles-FAST {1 x 50 on :45 ALL OUT FOR TIME FROM PUSH |
– EN3 EN2 EN2 REC EN3 SP3 |
– S S S R S S |
– FR FR FR R PAD FR |
| 50 | 1 x 50 on 1:30 Recovery/Drill w/Purpose | REC | D | CH |
| 1700 | 1x{4 x 50 on :40 Free-FAST for time-PUSH {4 x 100 on 1:10 @ Mile Pace; Be Specific {1 x 400 on 4:45 Build from mile pace to BLUE {1 on :30 Rest between repeats-Paddles ON {1 x 600 on 8:00 Negative Split w/Paddles-FAST {1 x 50 on :45 ALL OUT FOR TIME FROM PUSH {1 x 50 on 1:30 Recovery/Drill w/Purpose |
EN3 EN2 EN2 REC EN2 SP3 REC |
S S S R S S D |
FR FR FR R PAD FR CH |
| 1950 | 1x{6 x 50 on :35 Free-FAST for time-PUSH {6 x 100 on 1:10 @ Mile Pace; Be Specific {1 x 600 on 8:00 Build from mile pace to BLUE {1 on :30 Rest Between Repeats-Paddles ON {1 x 400 on 4:45 Negative Split w/Paddles-FAST {1 x 50 on :40 ALL OUT FOR TIME FROM PUSH |
EN2 EN2 EN2 REC EN3 SP3 |
S S S R S S |
FR FR FR R PAD FR |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
WORKOUT TOTAL: 8250
This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.
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