This workout was inspired by The University of Missouri Swimming & Diving program, though we altered it somewhat to fit the needs of our athletes while translating it into the spectrum of what our team needs right now!
The central theme behind the main-set is to attempt to maintain your EXACT goal pace on each of the 50’s. They are on 2:00, all off the blocks, from a start. Climbing out after each 50 is certainly part of the plan for this training session, it adds another layer of difficulty to the main set.
The 50’s are categorized in 2 sets of 5 (1 free/1 best stroke), 1 large set of 8 (IM order) and finally a set of 2 (athlete’s choice). There are single 50’s easy/recovery between each of the sets. We wanted to give our swimmers time to really ATTACK each repeat with as much enthusiasm as possible.
Workout PM
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 1500 | BLACK & BLUE GROUP (adjust intervals) *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 |
| 50 | 1 x 50 on 1:30 Recovery/Drill w/Purpose | REC | D | CH |
| 475 | 1x{8 x 50 on 1:00 Mid-Pool-4 open/4 flip turns @ P {1 x 75 on 1:30 Recovery/Drill w/Purpose |
SP1 REC |
S D |
IM CH |
| 1150 | *Main-Set: Climb up immediately after you finish your swims 1x{5 x 50 on 2:00 Freestyle @ LACTATE PEAK {1 x 50 on 1:30 Recovery/Drill w/Purpose {5 x 50 on 2:00 Best Stroke @ LACTATE PEAK {1 x 50 on 1:30 Recovery/Drill w/Purpose {8 x 50 on 2:00 IM; 2 of e. @ LACTATE PEAK {1 x 50 on 1:30 Recovery/Drill w/Purpose {2 x 50 on 2:00 Choice-@ LACTATE PEAK |
– – SP2 REC SP2 REC SP2 REC SP2 |
– – S D S D S D S |
– – FR CH STK CH IM CH CH |
| 125 | 1 x 125 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 1300 | *Post-Set: 2x{4 x 25 on :30 IM w/paddles; reduce stroke count {1 x 200 on 3:00 Free w/Pad’s; Neg Split RED/BLUE {2 x 50 on 1:00 Kick w/Board; Flutter @ BLUE {2 x 100 on 1:30 IM, no Paddles; Desc BLUE-PURPLE {1 x 50 on 1:30 Recovery/Drill w/Purpose |
– EN2 EN3 EN2 EN3 REC |
– S S K S D |
– IM PAD FR IM CH |
| 400 | 1 x 400 on 5:00 Gator Swim w/All Equipment | REC | D | PAD |
WORKOUT TOTAL: 5000
This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.
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