This workout is specifically designed to work on speed and enduring speed in middle distance freestyle and the 200 individual medley*.
The main set is comprised of 2 bulky sets, which are both repeated twice. The first iteration is a focus on freestyle splitting and descending, while the second portion of the main set is dedicated to the 200 IM, with a focus on fast transitions and raw speed/power on the 50 repeats.
The post set is dedicated to working on our athlete’s best stroke, with some speed off the blocks and working IM sprint transitions in the all out 100 IM toward the back end of the set. The 2 x 25’s kick further challenge the swimmers legs, by ensuring the level of fatigue is relatively high by the time they get to the 100 IM on the end.
* It can also be used in the greater context of the 400 IM, or even individual strokes.
Workout PM
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 2200 | 1x{4 x 300 on 4:15 Odd’s IM/Cr; Even’s Back/Cr w/fins {4 x 100 on 1:30 Fly/Flutter Kick w/FIns; Desc1-4 {12 x 50 on :40 IM; 3 of each; PINK–>BLUE w/fins |
EN1 EN2 EN2 |
B K S |
FRM FLY IM |
| 50 | 1 x 50 on 1:30 Recovery/Drill w/Purpose | REC | D | CH |
| 2500 | ***Main-Set:*** 2x{2 x 300 on 3:45 Free; Descend 1-2 to BLUE pace {3 x 100 on 1:20 Maintain RED pace to feet {6 x 50 on :40 Maintain RED -1 second {1 x 50 on 1:30 Recovery/Drill w/Purpose > 1 on 1:30 Rest Between Sets |
– EN2 EN2 EN2 REC – |
– S S S D – |
– FR FR FR CH – |
| 1700 | 2x{2 x 200 on 3:00 IM; Descend 1-2 to BLUE pace {2 x 100 on 1:45 #1-Fly/Back; #2-Breast/Free @RED {4 x 50 on 1:00 IMO; @ PURPLE pace, RACE {1 x 50 on 1:30 Recovery/Drill w/Purpose > 1 on 1:30 Rest Between Sets |
EN3 EN2 EN3 REC – |
S S S D – |
IM IM IM CH – |
| 800 | 4x{1 x 50 on 1:00 OTB-Best; @ PURPLE pace {2 x 25 on :30 PURPLE PACE KICK w/Board {1 on 1:00 Rest Between Sets-Climb Up {1 x 100 on 1:45 Straight IM @ PURPLE PACE RACE |
SP1 EN2 REC SP1 |
S K R S |
STK STK R IM |
| 50 | 1 x 50 on 1:30 Recovery/Drill w/Purpose | REC | D | CH |
WORKOUT TOTAL: 7300
This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.
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