Professional Swim Workouts by Professional Swim Coaches
Dec 2017 – Islanders Aquatics – A Late December to Remember

Dec 2017 – Islanders Aquatics – A Late December to Remember

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.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Michael Murray

Coach Mike joined Co-Head Coach, Marc to help lead Islanders Aquatics into a ‘New Era” of competitive excellence and developmental success! [Read Bio]

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