This workout is reflective of our high watermark for this season in terms of our total volume of training. This workout focuses on building enduring speed throughout freestyle, IM and best stroke.
Our athletes are trained together, non specifically, until we begin to rest & taper; which for the majority of these swimmers will be the 1st weekend in December. The main set combines every aspect of relative training for our swimmers, forcing them to either maintain a desired speed, or descend to a faster pace; creating physiological pathways for sustained speed over middle distance and distance events, most notably, the 200 & 400 IM’s.
“Intelligence looks for what is known to solve problems. Creativity looks for what is unknown to discover possibilities.”
Workout (PM)
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 1800 | *Warm-Up 1x{3 x 300 on 4:00 100 IM-100K-100 Best w/fins {3 x 150 on 2:05 K/S-IM 1 of each w/fins {3 x 100 on 1:10 Freestyle-Maintain Pace {6 x 25 on :20 IM-FAST on Short Rest |
– EN2 EN2 EN2 EN3 |
– D A S S |
– FRM IM FR FR |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 6900 | *Main-Set: 1x{16 x 200 on 2:40 50IM-100Free-50IM-Desc1-3#4-REC {16 x 25 on :20 Free(MainPace)GK-SS-MS-MT, IM {1 x 50 on 1:30 Recovery/Drill w/Purpose {16 x 100 on 1:20 50 Free/50 IM, 3 @ BLUE/1@PINK {16 x 25 on :20 Free(MainPace)GK-SS-MS-MT, IM {1 x 50 on 1:30 Recovery/Drill w/Purpose {16 x 50 on :45 3 @ BLUE to feet BPA, 1 @ PINK {16 x 25 on :25 3 Best @ BLUE, 1 @ PINK REC |
– EN2 EN2 REC EN2 EN2 REC EN3 EN3 |
– S S D S S D S S |
– FRM IM CH FRM IM CH FR STK |
| 200 | *Warm-Down: 1x{4 x 50 on 1:00 25K/25 Swim Free-Mod Catch-Up |
– EN1 |
– D |
– FR |
| 200 | 1 x 200 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
WORKOUT TOTAL: 9200
Additional Comments:
We have trained the swimmers to be able to handle this type of work.
This workout was provided by Victor Swim Club Co-Head Coach Michael Murray.
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