Rebuilding work after 2 mid-season focus competitions. The practices on Monday morning & afternoon should be considered “flush out/recovery” workouts.
We wanted the swimmers to have a little time to refresh their bodies after 2 weeks of swimming at Winter Junior Nationals, The Islanders Holiday Invite and the Marist Holiday Meet; where our athletes reached 95% lifetime best performances.
The practices from Tuesday-Thursday afternoon reflect our desire to “get back to more routine work.” These workouts are geared to a focus on building back the aerobic capacity of the swimmers, with some specific speed work during the main sets on Tuesday & Wednesday. Thursday evening is focused specifically on the 400 IM and working on building speed on the last wall of each repeat.
Over the course of the next 6 weeks both our volume and intensity will be increased on a daily/weekly basis, with the idea that we’re now beginning to prepare for some fast SCY and LCM performances in late February and late March.
The downloadable PDF contains a total of 6 workouts from this week of training at Islanders Aquatics with 4 afternoon sessions (SCY) and 2 morning sessions (SCM).
Monday, Dec 18, 2017 (PM)
Yards | Set Description | EGY | WORK | STK |
---|---|---|---|---|
3100 | 1x{2 x 1000 on 13:00 500 (100IM/Free), 500 (100Bk/K) w/fins {4 x 150 on 2:00 50 Kick/100 IM, 1 of each w/fins {4 x 100 on 1:20 Straight IM; Desc 1-4, FAST w/fins {4 x 25 on :30 IM, 1 of each, SuperSpeed w/fins |
EN1 EN2 EN3 EN3 |
S A S S |
FRM IM IM IM |
100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
2300 | 1x{1 x 800 on 10:30 Free w/Paddles, Neg Split by 400 {12 x 50 on 1:00 IM; 3 of each; Desc 1-3 fast {8 x 50 on :40 Free w/Paddles; Maintain Pace {6 x 50 on 1:00 Kick Fly/Flutter w/Board {4 x 50 on 1:00 IM, 1 of each; 25 RED/BLUE |
EN2 EN2 EN2 EN2 EN3 |
S S S K S |
PAD IM FR FF IM |
600 | ***All equipment*** Gator Swim 1x{6 x 100 on 1:30 50 Free/50 Back w/All Equipment |
– REC |
– S |
– BK |
WORKOUT TOTAL: 6100
This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.
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