Apr 2019 – Islanders Aquatics – Training Trip

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!

Apr 2019 - Islanders Aquatics - Training Trip

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.


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


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