This is the entire catalog of training for our 2019 trip to St. Petersburg Florida, April 22nd-28th, where our primary goal was to increase our training capacity, overall fitness and skill acquisition.
In addition to the water workouts, we also did a lot of land training. We had an amazing time getting our team better!
Below is the first workout out of ten available in the downloadable PDF. The session featured a T-3000 and our athletes did exceptionally well and did a wonderful job with their attitude and effort!
Workout – Mon, 22 Apr 2019
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 1600 | Florida Training Trip-Workout #1 Adjust intervals/distances for younger group 4 x 200 on 3:00 150 Free-50 IM; 1 of e. w/fins 4 x 100 on 1:50 K/S-IM; 1 of each w/fins 6 x 50 on :45 Free; Maintain RED w/fins 4 x 25 on :30 SuperCycle/OverCycle |
– – EN1 EN1 EN2 EN3 |
– – S A S S |
– – FRM IM FR FR |
| 50 | 1 x 50 on 1:30 Recovery/Drill w/Purpose | REC | D | CH |
| 500 | 3 x 100 on 1:45 Free-Maintain RED to feet 4 x 50 on :50 Free @ RED for T-3,000 pace |
EN2 EN2 |
S S |
FR FR |
| 3000 | *Main-Set: T-3,000 1 x 3000 on 45:00 Distance Threshold Set-RED |
– EN2 |
– S |
– FR |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 1800 | **Post-Set: Need Boards & Paddles: 3x{1 x 100 on 2:00 Fly/Flutter K w/Board @ BLUE {1 x 300 on 4:15 Free w/Paddles; Neg Split {1 x 100 on 2:00 Breast/Flutter K w/Board {2 x 50 on 1:00 IM by Round @ PURPLE |
– EN2 EN3 EN2 EN3 |
– K S K S |
– FF PAD IMC IM |
| 200 | 1 x 200 on 3:00 Recovery/Drill w/Purpose | REC | D | PAD |
WORKOUT TOTAL: 7250
This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.
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